Heart Rate Zone Calculator: Personalize Your Workout Intensity
Use your age, gender and (optionally) resting pulse to compute five training zones. Pick a formula—220-Age, Tanaka or Gulati—then plug the numbers into $$Target=(HRRcdot%)+RHR$$. Moderate exercise equals 64–76 % of max heart rate (ACSM, 2022).
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How to use the tool
Age: enter full years. Example 1: 45; Example 2: 22.
Gender: choose “Female” (ex 1) or “Male” (ex 2).
Resting Heart Rate (optional): beats / min on waking. Example 1: 58 bpm; Example 2: leave blank.
Formula: pick one of three maximum-heart-rate (MHR) equations.
Press “Calculate Heart Rate Zones” to see Zone 1 – Zone 5 ranges.
Formulas used
Traditional: $$MHR=220-Age$$
Tanaka: $$MHR=208-0.7\cdot Age$$ (validated for adults > 40 (Tanaka et al., 2001))
Gulati (women): $$MHR=206-0.88\cdot Age$$ (Gulati et al., 2010)
22-year-old male, no RHR, Tanaka.
MHR = 208 − 0.7·22 = 193 bpm. Zone 4 (80-90 % of MHR):
$$Min=193\cdot0.80=154\,bpm$$
$$Max=193\cdot0.90=174\,bpm$$
Quick-Facts
Adult resting heart rate: 60-100 bpm (AHA, 2023).
Moderate training zone: 64-76 % MHR (ACSM Guidelines, 2022).
HIIT intervals work at 85-95 % MHR (Weston et al., 2014).
Tanaka equation tested on 272 subjects aged 18-81 (Tanaka et al., 2001).
Peak fat oxidation occurs near 65 % VO₂max, roughly Zone 2 (Brooks & Mercier, 1994).
FAQ
What is maximum heart rate?
MHR is the highest heart rate you can safely reach during all-out effort; most adults never exceed it (AHA, 2023).
How accurate are age-based formulas?
Standard error is ±10-12 bpm; Tanaka reduces bias in older adults compared with 220 − Age (Tanaka et al., 2001).
How do I measure resting heart rate?
Count beats for 60 s upon waking for three mornings and average them (Harvard Health, 2022).
Why do formulas differ for women?
Women show lower peak heart rates at the same age, so Gulati adjusts by −0.88·Age to improve accuracy (Gulati et al., 2010).
When should I recalculate my zones?
Update every 6-12 months or after notable fitness changes; endurance training can drop RHR by 10 bpm (ACSM, 2022).
Can medications affect zones?
β-blockers can lower exercise heart rate by 30 % (“ACCF Statement on β-Blockers”, 2016).
Is training in Zone 5 safe?
Limit Zone 5 to short intervals if you are healthy and cleared by a physician; sessions rarely exceed 10 minutes total (Laursen & Buchheit, 2013).
How long should a warm-up last?
Spend 5-10 minutes in Zone 1 before intense work to increase muscle temperature and cardiac output (ACSM, 2022).
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