Heart Rate Zones — Z1 to Z5 in BPM (Max HR + Karvonen)
Train in the right zone: max HR and five exact zone ranges from your age and resting HR — in BPM.
Quick answer: Free heart-rate zone calculator: Tanaka max HR, resting-HR Karvonen option, all 5 training zones in BPM.
How to use
- Enter your age.
- Add resting HR if you know it (morning pulse).
- Read max HR and the five zones.
About this tool
Zone training works only if your zones are right. This tool computes max HR (Tanaka formula: 208 minus 0.7 times age — more accurate than the old 220-age), refines with your measured resting HR via the Karvonen method, and lays out Z1 to Z5.
FAQ
Which max-HR formula?
Tanaka (208 - 0.7 x age) fits real populations better than 220-age.
Why resting HR?
Karvonen zones track your working range — more personal than percent-of-max alone.
Zone 2?
Easy aerobic base — full-sentence talk; see its BPM range here.
Watch vs this?
Watches estimate; this computes from your inputs.
Medication?
Beta-blockers change HR — seek medical guidance; this is general info.
Update?
Resting HR drops with fitness — re-enter monthly.
Related tools
🔥
TDEE & Calorie Calculator
Health & Fitness
🤰Pregnancy Due Date Calculator
Health & Fitness
🌸Ovulation Calculator
Health & Fitness
📊Body Fat Calculator
Health & Fitness
🥗Macro Calculator
Health & Fitness
⚖️Ideal Weight Calculator
Health & Fitness
💧Water Intake Calculator
Health & Fitness
❤️Heart Rate Zone Calculator
Health & Fitness
🏋️One Rep Max Calculator
Health & Fitness
🩺Blood Pressure Checker
Health & Fitness
😴Sleep Cycle Calculator
Health & Fitness
🏃Running Pace Calculator
Health & Fitness
😴Sleep Cycle Calculator
Health & Fitness
🔥Calories Burned Calculator
Health & Fitness