Heart Rate Zone Calculator
Measure on waking
Maximum heart rate (MHR) is the highest heart rate achievable during maximal exertion. The Tanaka formula (208 − 0.7 × age) is more accurate than the older 220 − age formula. Heart rate training zones, calculated using the Karvonen method (which accounts for resting heart rate), allow precise training intensity targeting.
- 1Tanaka MHR = 208 − 0.7 × age (Tanaka et al 2001)
- 2Heart Rate Reserve (HRR) = MHR − Resting HR
- 3Target HR = (HRR × intensity%) + Resting HR (Karvonen)
- 4Zone 1 = 50–60% HRR (recovery), Zone 5 = 90–100% HRR (max effort)
| Zone | % HRR | Goal | Feel |
|---|---|---|---|
| 1 — Recovery | 50–60% | Active recovery, warm-up | Very easy, conversational |
| 2 — Fat burn | 60–70% | Aerobic base, fat oxidation | Easy, can speak in sentences |
| 3 — Aerobic | 70–80% | Cardiovascular fitness | Moderate, short sentences only |
| 4 — Threshold | 80–90% | Lactate threshold training | Hard, breathing laboured |
| 5 — Maximum | 90–100% | VO2 max, anaerobic | Maximal, unsustainable >2 min |
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