Estimate five adult training heart-rate zones using an age-predicted or measured maximum and either percentage-of-maximum or heart-rate-reserve calculations.
Heart-rate zones divide a maximum-to-resting range into broad intensity bands used for training organization. They are estimates, not medical prescriptions, and the same heart rate can represent different effort between people.
Age-predicted maximum heart rate has substantial individual error. Medication, temperature, fatigue, fitness, measurement technique, illness, and many other factors can affect heart-rate response.
A widely used historical rule. It was not developed as an exact individual limit and may overestimate or underestimate measured maximum heart rate.
HRmax = 220 − agePublished from a meta-analysis and laboratory validation in healthy adults. It remains a population prediction, not an exact personal maximum.
HRmax = 208 − 0.7 × ageEach zone applies its lower and upper percentage directly to selected maximum heart rate.
Target HR = HRmax × intensityThis method incorporates resting heart rate. Resting heart rate must be lower than the selected maximum.
HRR = HRmax − resting HR · Target HR = resting HR + intensity × HRRAge 30 with Tanaka gives 208 − 0.7×30 = 187 bpm. With resting HR 60, reserve is 127 bpm. Karvonen Zone 2 is 60 + 127×0.60 through 60 + 127×0.70 = 136.2–148.9, displayed as 136–149 bpm.
Age 30 with Fox gives 190 bpm. Percentage-of-maximum Zone 2 is 190×0.60 through 190×0.70 = 114–133 bpm.
Perceived exertion, breathing, pace, power, and professional guidance can provide additional context.
For HRR calculations, use a calm resting measurement obtained consistently rather than an exercise or stress reading.
Chest pain, fainting, severe shortness of breath, or other concerning symptoms warrant appropriate medical attention.
Fox and Tanaka produce different population estimates, while a measured maximum may differ from both. Karvonen adds resting heart rate, so its zone boundaries are typically different from direct percentages of maximum.
This calculator uses 50–60%, 60–70%, 70–80%, 80–90%, and 90–100% bands with neutral training descriptions. Other coaching systems may define zones differently.
Predicted maximum heart rate can differ materially from a person's measured response. Wrist sensors and manual pulse measurements also have limitations. Do not use these estimates to override medical restrictions or individualized professional advice.
They are reference intensity bands calculated from maximum heart rate or heart-rate reserve.
It is a broad population rule and can be meaningfully wrong for an individual.
It predicts maximum heart rate as 208 minus 0.7 times age.
It is maximum heart rate minus resting heart rate.
The method applies intensity to heart-rate reserve and then adds resting heart rate back.
No method is universally best. Predicted formulas are population estimates, while measured values depend on testing quality and context.
Devices may use different maximum values, formulas, percentages, resting rates, or custom zone systems.
Yes. Some medications and medical conditions change resting or exercise heart rate; seek individualized guidance.
No. They are informational adult training estimates.
Maximum-heart-rate and exercise-intensity references.