How does the Heart Rate Calculator work?

Tanaka MHR = 208 − 0.7 × age (Tanaka et al 2001) Then: Heart Rate Reserve (HRR) = MHR − Resting HR Then: Target HR = (HRR × intensity%) + Resting HR (Karvonen) Then: Zone 1 = 50–60% HRR (recovery), Zone 5 = 90–100% HRR (max effort).

Can you give an example of how to use the Heart Rate Calculator?

Example: Input Age 35 gives a result of Max HR ≈ 185 bpm · 50–85% zone: 93–157 bpm.

Is the Heart Rate Calculator free to use?

Yes — completely free with no registration, download, or subscription required. All calculations happen instantly in your browser.

How accurate is the Heart Rate Calculator?

Our Heart Rate Calculator uses verified mathematical formulas and is accurate to multiple decimal places. Results are calculated in real-time using the same methods used by professionals.

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Heart Rate Calculator

Heart Rate Zone Calculator

Age (years)

Resting heart rate (bpm)

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.

Symbol	Name	Unit	Description
MHR	208 − 0	—	208 − 0

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

References

›Tanaka et al 2001 — Age-Predicted Max HR (JACC)
›AHA — Target Heart Rate
›ACSM — Exercise Prescription

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Heart Rate Calculator

Heart Rate Zone Calculator

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