Heart rate zones calculator
Maximum heart rate (Tanaka: 208 − 0.7·age) and 5 intensity zones. Add your resting heart rate for more personalized zones (Karvonen method).
Maximum heart rate
Fill in all fields — the result appears automatically
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- Z1 Recovery
- — bpm
- Z2 Aerobic base
- — bpm
- Z3 Tempo
- — bpm
- Z4 Threshold
- — bpm
- Z5 VO₂max
- — bpm
This calculator is for informational purposes only and is not medical advice. Consult a doctor or qualified professional before changing your diet or training.