Heart Rate Zone Calculator

Optimize your workouts by training in the right heart rate zones for your specific fitness goals.

Heart Rate Zone Calculator

Heart rate zones help you optimize your workout efficiency by targeting specific training goals. We provide multiple formulas and methods to calculate your training zones for maximum accuracy.

Enter Your Age (years)

Select Your Gender

MaleFemale

Resting Heart Rate (BPM) - Optional for Karvonen Method

Measure your resting heart rate in the morning before getting out of bed for accuracy.

Select Formula for Maximum Heart Rate

Tanaka Formula

Most accurate across all ages

Gulati Formula

More accurate for women

Traditional Formula

220 - Age (widely known)

Select Zone Calculation Method

Percentage of Max HR

Simple, widely used method

Karvonen Method (HRR)

More personalized using heart rate reserve