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.