Heart Rate Zone Calculator
Your five heart-rate training zones from maximum heart rate (220 − age, or the Tanaka formula 208 − 0.7 × age). An estimate — the 220 − age formula has a typical error of ±10–12 bpm, so use perceived effort alongside it.
Your estimated maximum heart rate
187 bpm
Estimated HRmax of 187 bpm using Tanaka (208 − 0.7 × age). Typical error ±10–12 bpm — use perceived effort alongside it.
Your five training zones
| Zone | Heart rate | Feel / use |
|---|---|---|
| Zone 1 — Recovery | 94–112 bpm | Very light — warm-up, cool-down, recovery rides |
| Zone 2 — Aerobic base | 112–131 bpm | Light — long slow distance, fat-burning pace, conversational |
| Zone 3 — Tempo | 131–150 bpm | Moderate — comfortably hard, tempo runs |
| Zone 4 — Threshold | 150–168 bpm | Hard — lactate threshold, short sentences only |
| Zone 5 — Maximum | 168–187 bpm | Very hard — intervals, only sustainable for minutes |
Most training time (about 80%) belongs in Zones 1–2; only about 20% should be Zone 4–5 work. If a zone feels wrong — you can talk easily in Zone 4, for example — trust perceived effort over the formula.
Formula & source — Heart rate zones — % of HRmax (Karvonen / standard 5-zone model)
Zone 1: 50–60% of HRmax, Zone 2: 60–70%, Zone 3: 70–80%, Zone 4: 80–90%, Zone 5: 90–100%. HRmax by Tanaka et al. (Journal of the American College of Cardiology, 2001): 208 − 0.7 × age; or the classic Fox et al. (1971) formula: 220 − age. Both carry a typical error of ±10–12 bpm.
Estimate, not medical advice. FitCalc results are estimates based on population-average formulas. They are not a diagnosis, a prescription, or a substitute for professional medical advice. If you have a medical condition, are pregnant, or take medication, talk to a doctor or registered dietitian before changing your diet or exercise. FitCalc claims no medical credentials.
Try next: Water Intake Calculator · Max Heart Rate Calculator · Step Calorie Calculator