Heart Rate Zones Calculator
Find your 5 training zones and max heart rate by age · free, no signup
See Heart Rate Zones Calculator in action
Free Heart Rate Zones Calculator
Training at the right intensity is the difference between building endurance, burning fat and simply exhausting yourself. Heart rate zones split effort into five bands, from very light recovery to all-out effort. Enter your age, add your resting heart rate for the most personal result, and pick a method: Karvonen (heart rate reserve), Tanaka (208 minus 0.7 times age) or the classic 220 minus age.
You get your estimated maximum heart rate and the beats-per-minute range for each zone, with a plain description of how that zone should feel. Pair it with the Workout Builder or the Interval Timer for guided sessions.
Key features
Three formulas
Karvonen, Tanaka and classic 220 minus age.
Five zones in bpm
Exact beats-per-minute ranges plus how each zone feels.
Uses resting heart rate
Karvonen gives a more personal result than age alone.
Private and instant
Everything is calculated in your browser.
How to use it
- Enter your age.
- Enter your resting heart rate (or leave the default).
- Choose a method.
- Read your max heart rate and zone table.
Worked example
Example
Age 30, resting 65 bpm, Karvonen: max heart rate about 187 bpm; Zone 2 (60 to 70 percent of reserve) is about 138 to 150 bpm.
Who uses this tool
Runners and cyclists
Pace easy days properly with Zone 2.
People losing weight
Stay in a sustainable fat-burning range.
Anyone using a fitness watch
Cross-check the zones your device gives you.
Tips for the best results
- Measure resting heart rate on waking, before getting out of bed.
- Most training time should sit in Zones 2 and 3.
- A real max heart rate test is the only precise method. Formulas are estimates.
Common mistakes to avoid
- Treating the formula as exact. Individual max heart rate varies by around 10 bpm.
- Ignoring how you feel. Effort and breathing matter as much as numbers.
- Training hard every day with no easy days.
Why use AZRS QuickFix?
It is 100% free, needs no signup and has no watermark or usage limits. The tool runs in your browser, so what you type stays on your device, and it works on phones, tablets and desktops. New tools are added every week — bookmark this page or browse the full QuickFix toolbox.
Frequently asked questions
What is a good heart rate zone for fat burning?
Zone 2, roughly 60 to 70 percent, is the steady aerobic range often used for fat burning and endurance.
Which formula is most accurate?
Tanaka and Karvonen are generally considered better than 220 minus age, but all are estimates.
Do medications change my zones?
Some, such as beta blockers, lower heart rate. Ask your doctor before using these zones.