Heart Rate Zones — Z1 to Z5 in BPM (Max HR + Karvonen)

Train in the right zone: max HR and five exact zone ranges from your age and resting HR — in BPM.

Quick answer: Free heart-rate zone calculator: Tanaka max HR, resting-HR Karvonen option, all 5 training zones in BPM.

Age Resting HR (optional)

How to use

Enter your age.
Add resting HR if you know it (morning pulse).
Read max HR and the five zones.

General information only — not medical, financial or legal advice. Figures cross-checked against public official sources (IRS / HMRC / NHS / WHO guidance); content last reviewed September 2026. For decisions that matter, confirm with a licensed professional in your country.

About this tool

Zone training works only if your zones are right. This tool computes max HR (Tanaka formula: 208 minus 0.7 times age — more accurate than the old 220-age), refines with your measured resting HR via the Karvonen method, and lays out Z1 to Z5.

FAQ

Which max-HR formula?

Tanaka (208 - 0.7 x age) fits real populations better than 220-age.

Why resting HR?

Karvonen zones track your working range — more personal than percent-of-max alone.

Zone 2?

Easy aerobic base — full-sentence talk; see its BPM range here.

Watch vs this?

Watches estimate; this computes from your inputs.

Medication?

Beta-blockers change HR — seek medical guidance; this is general info.

Update?

Resting HR drops with fitness — re-enter monthly.

Rate this tool

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The complete heart rate zones guide

Prefer the long version — a worked example, the mistakes people actually make, and answers to real questions? The blog guide Heart Rate Zones — Complete Guide, Mistakes & FAQ covers all of it step by step.

Browse the collection: Health & Fitness — All 41 Free Online Tools

Heart Rate Zones — Z1 to Z5 in BPM (Max HR + Karvonen)

How to use

About this tool

FAQ

Rate this tool

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The complete heart rate zones guide