Health 5 Zones

Heart Rate Calculator

Find your maximum heart rate and target training zones by age, sex and resting HR. Includes fat-burning, aerobic, threshold and peak zones with exact BPM ranges.

Sex

Age

Resting Heart Rate (optional)

BPM

Measure on waking, before getting up. Enables Karvonen method for precise zones.

Formula

Training Goal

❤️

Enter your age to get started

Your age and sex determine max HR. Adding resting HR enables the Karvonen method for more precise zones.

Max Heart Rate (BPM)

Heart Rate Reserve

🎯 Recommended Zone for Your Goal

All Training Zones

Zone	%MHR	BPM Range	Goal

Zone Distribution

Training Zone Guide

Zone	Feel	Primary Benefit	Session Length
Zone 1 - 50-60%	Very easy	Recovery, fat mobilisation	Any duration
Zone 2 - 60-70%	Comfortable	Aerobic base, fat burning	60-180 min
Zone 3 - 70-80%	Moderate effort	Cardiovascular fitness	30-60 min
Zone 4 - 80-90%	Hard	Lactate threshold, speed	10-30 min
Zone 5 - 90-100%	Maximum	Peak power, VO₂ max	1-5 min

Formula Comparison by Sex & Age

Fox (220 − age): Classic formula, widely used. Tends to overestimate max HR for older adults.

Tanaka (208 − 0.7×age): More accurate for men, validated in 2001 meta-analysis of 351 studies.

Gulati (206 − 0.88×age): Derived specifically from women aged 35-93. Use for female athletes.

Haskell (206.9 − 0.67×age): Common in sports science literature, good general accuracy.

Note: All formulas have ±10-12 BPM standard deviation. For precision, use a laboratory VO₂max test.