Heart Rate Zones Calculator

Estimate five exercise heart-rate zones using a measured maximum heart rate or an age-based maximum-heart-rate estimate.

Estimate Your Training Zones

Age-based heart-rate formulas describe population averages and can differ substantially from an individual's measured maximum. Heart conditions and medications can also change an appropriate exercise heart rate.

Maintained by Live Fitness Check. Last updated: August 13, 2026. How we test our calculators .

About This Calculator

The Heart Rate Zones Calculator divides a maximum heart rate into five simple percentage bands so you can visualize how exercise intensity changes across a workout. You can enter a measured maximum heart rate or allow the calculator to create an age-based estimate.

Methodology

If no measured maximum is entered, the calculator uses the Tanaka age-predicted equation HRmax = 208 − 0.7 × age. It then displays five bands at 50–60%, 60–70%, 70–80%, 80–90% and 90–100% of the maximum heart rate used. These are broad training bands rather than individualized clinical prescriptions.

Sources

Tanaka H, Monahan KD, Seals DR — Age-predicted maximal heart rate revisited: https://pubmed.ncbi.nlm.nih.gov/11153730/
American Heart Association — Target Heart Rates Chart: https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates

Disclaimer

Age-predicted maximum heart rate is an average estimate and individual values can differ substantially. Medications and cardiovascular conditions can alter exercise heart rate. Ask a qualified health professional about appropriate exercise intensity when medical factors apply.

Frequently Asked Questions

How is maximum heart rate estimated?

When you do not enter a measured maximum, this calculator uses the Tanaka equation: 208 minus 0.7 times age.

Are heart-rate zones exact?

No. Percentage zones are practical training guides, while individual physiology, medications and the accuracy of the maximum-heart-rate value affect the result.

Can I enter my own maximum heart rate?

Yes. If you have a responsibly measured maximum heart rate, entering it bypasses the age-predicted estimate.

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