Max heart rate calculator

Max heart rate and training zones

Maximum heart rate 187 bpm

Z1 · Light (50-60%): 94 – 112 bpm
Z2 · Easy (60-70%): 112 – 131 bpm
Z3 · Aerobic (70-80%): 131 – 150 bpm
Z4 · Threshold (80-90%): 150 – 168 bpm
Z5 · Maximum (90-100%): 168 – 187 bpm

Estimated with the Tanaka formula (208 − 0.7 × age). Zones guide training intensity. Not medical advice; consult a professional if in doubt.

This max heart rate calculator works out your maximum heart rate with the Tanaka formula and your five training zones, based on your age.

Train in the right zone

Knowing your maximum heart rate and your zones lets you train smart: not so easy that you don’t progress, not so hard that you burn out or get injured.

For guidance only — this does not replace advice from a healthcare professional.

FAQ

How is maximum heart rate calculated?

We use the Tanaka formula: 208 − 0.7 × age, considered more accurate than the classic 220 − age. It's an estimate; your actual value can vary.

What are heart rate zones for?

To train at the right intensity for your goal: lower zones build aerobic base and burn fat, higher zones build power and speed.

Is this the same for everyone?

No. It's a population-based estimate. Your real maximum heart rate can differ by 10-15 beats depending on genetics and fitness; a lab or field test gives a more precise number.