Heart Rate Zone Calculator
We use the Tanaka formula (208 − 0.7 × age), which fits the research better than the classic "220 minus age." Add your resting heart rate and zones switch to the Karvonen method, which personalizes them meaningfully.
Formulas estimate the average person your age — real max HR varies by ±10–15 bpm genetically. If most easy runs feel hard, your zones are probably set too high; perceived effort and the talk test are legitimate calibration tools.
Guides that go with this tool
- Cold hands and feet all the time →Heart & Circulation
- Afternoon energy crash around 3pm →Energy & Mood
- Dizziness when standing up quickly →Heart & Circulation
- Brain fog and trouble concentrating →Energy & Mood
- Heart palpitations when lying down →Heart & Circulation
- Burnout — exhausted but wired →Energy & Mood
doc.net is a wellness companion, not medical advice. Calculators are general estimates for education — talk to a licensed provider about your specific situation.