Which maximum heart-rate formula does this use?

By default it uses 208 − (0.7 × age). A measured maximum heart rate overrides that estimate.

What changes when I enter resting heart rate?

The calculator uses heart-rate reserve: it finds the range between maximum and resting heart rate, applies the zone percentage, then adds resting heart rate.

Are these zones medical advice?

No. They are training estimates. A clinician or qualified exercise professional can help with individual guidance.

Is the Heart Rate Zone Calculator free to use?

Yes. Heart Rate Zone Calculator on The Daily Tools is completely free, requires no account, and runs entirely in your browser.

Does The Daily Tools store my inputs?

No. Your numbers and text never leave your device. The Daily Tools has no backend database for calculator inputs.

Who should use the Heart Rate Zone Calculator?

Anyone who needs a clear health and fitness calculation and wants to check the assumptions used.

How accurate is the Heart Rate Zone Calculator?

Results follow the standard formula shown on this page. They are estimates for planning — not a substitute for professional medical advice.

Can I use the Heart Rate Zone Calculator on mobile?

Yes. The Daily Tools is fully responsive and works on phones, tablets, and desktops.

Heart Rate Zone Calculator

Five training zones from max HR.

Private — runs in your browser Instant results

Age

yrs

Resting HR (optional)

bpm

Take first thing in the morning, still in bed.

Measured max HR (optional)

bpm

Overrides the age-based estimate.

Estimated max HR

187 bpm

Zone 1 · Recovery94–112 bpm
Zone 2 · Endurance112–131 bpm
Zone 3 · Tempo131–150 bpm
Zone 4 · Threshold150–168 bpm
Zone 5 · VO₂ max168–187 bpm

Five zones for structured cardio training. If you enter a resting heart rate we use the Karvonen (heart-rate reserve) method for a personalised range. Heart conditions and some medicines can affect appropriate targets, so seek personalised advice when relevant.

What is Heart Rate Zone Calculator?

Use this calculator to create starting ranges for cardio training. It estimates maximum heart rate from age unless you enter a measured maximum. If you enter resting heart rate, it uses the heart-rate-reserve method. These ranges are planning estimates, not medical clearance.

Definition: Heart Rate Zone Calculator estimates five training heart-rate ranges from age, a measured maximum heart rate, and optionally resting heart rate.

Formula

Max HR ≈ 220 − age; zones as percentages of max HR

Calculation steps

Max HR. Default estimate uses Tanaka: 208 − 0.7 × age. If you know your true max (from a lab test or steep hill effort), enter it below.

Karvonen. When a resting HR is supplied, zones use heart-rate reserve (max − rest) × %, then add resting HR back.

Worked example

Example: age-based training zones

Inputs: Age = 30 years, no measured max or resting heart rate

Estimate maximum heart rate with 208 − (0.7 × 30) = 187 bpm.
Calculate each zone as a percentage of the estimated maximum heart rate.
Round ranges to whole beats per minute for practical use.

Zone ranges are estimates; a tested maximum heart rate can change them.

Use cases

Setting an initial endurance-training range
Comparing age-based zones with zones based on a measured maximum heart rate
Planning an easy, moderate, or hard cardio session

Advantages

Browser-based processing — entered values and selected files are not sent to our servers
No account required
Instant results with a clean, readable interface
Transparent formula shown on this page

Limitations

Age-based maximum heart-rate equations are population estimates and can be inaccurate for an individual.
Wrist sensors and hand measurements can be affected by movement and device fit.
Stop exercise and seek medical advice for concerning symptoms; obtain professional guidance before starting a new programme when appropriate.

Frequently asked questions

Which maximum heart-rate formula does this use?: By default it uses 208 − (0.7 × age). A measured maximum heart rate overrides that estimate.
What changes when I enter resting heart rate?: The calculator uses heart-rate reserve: it finds the range between maximum and resting heart rate, applies the zone percentage, then adds resting heart rate.
Are these zones medical advice?: No. They are training estimates. A clinician or qualified exercise professional can help with individual guidance.
Is the Heart Rate Zone Calculator free to use?: Yes. Heart Rate Zone Calculator on The Daily Tools is completely free, requires no account, and runs entirely in your browser.
Does The Daily Tools store my inputs?: No. Your numbers and text never leave your device. The Daily Tools has no backend database for calculator inputs.
Who should use the Heart Rate Zone Calculator?: Anyone who needs a clear health and fitness calculation and wants to check the assumptions used.
How accurate is the Heart Rate Zone Calculator?: Results follow the standard formula shown on this page. They are estimates for planning — not a substitute for professional medical advice.
Can I use the Heart Rate Zone Calculator on mobile?: Yes. The Daily Tools is fully responsive and works on phones, tablets, and desktops.

Sources & references

Key points

Heart Rate Zone Calculator is a free, browser-based calculator for five training zones from max HR.
Formula: Max HR ≈ 220 − age; zones as percentages of max HR
Private, browser-only processing
Private, browser-based processing