Heart Rate Zone Calculator

Get your five training zones in beats per minute — from easy fat-burning efforts to maximum intervals.

Try:
Training zones inputs

Measure first thing in the morning. With it, zones use the more personal Karvonen formula.

Estimated max heart rate (Beats Per Minute)

184 bpm

Zone methodTanaka
Tanaka formula (208 − 0.7 × age)

Zone 1 · Very light

92–110 bpm

50–60% effort

Zone 2 · Light (fat burn)

110–128 bpm

60–70% effort

Zone 3 · Moderate (aerobic)

128–147 bpm

70–80% effort

Zone 4 · Hard (threshold)

147–165 bpm

80–90% effort

Zone 5 · Maximum

165–184 bpm

90–100% effort