Heart Rate Zone Calculator
110–129bpm
HRmax 184 · Tanaka · age 35
Zones
Not medical advice. Tanaka HRmax = 208 − 0.7 × age, rounded to the nearest beat (Tanaka, Monahan, Seals, JACC 2001). Karvonen uses heart-rate reserve: zone bpm = rest + percent × (HRmax − rest). Empty rest uses 60 bpm as a placeholder, not a typical or recommended resting rate.
Worked examples
Age 35 · %HRmax · Tanaka
HRmax 184 · Z2 110–129 bpm
Age 35 · Karvonen · rest 60
HRR 124 · Z2 134–147 bpm
Age 35 · measured max 190
Z2 114–133 bpm
Formulas
Arithmetic, not physiology-as-prescription and not medical advice. Default max HR is Tanaka’s age estimate. A number in Max HR replaces that estimate. Karvonen scales the same five percent bands through heart-rate reserve. Zones are ACSM-style 10% bands, rounded to whole bpm so neighbors meet. This is not a training plan and not a branded race table.
- HRmax = 208 − 0.7 × age (Tanaka), or the max you type
- %HRmax zone bpm = percent × HRmax
- HRR = HRmax − resting HR
- Karvonen zone bpm = rest + percent × HRR
- Z1 50–60% · Z2 60–70% · Z3 70–80% · Z4 80–90% · Z5 90–100%
Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001. Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate. Ann Med Exp Biol Fenn. 1957. Calories · pace · splits.
FAQ
What is my zone 2 heart rate?
On this page, zone 2 is 60–70% of HRmax (or of heart-rate reserve on Karvonen). Age 35 with Tanaka HRmax 184 is 110–129 bpm. That range is the giant readout. Tap another zone to promote it.
How is max heart rate estimated?
Default HRmax uses Tanaka: 208 − 0.7 × age, rounded to the nearest beat. Age 35 is 183.5 → 184 bpm. Type a measured max HR to override Tanaka. This is not a lab test.
What is the Karvonen formula?
Karvonen uses heart-rate reserve: HRR = HRmax − resting HR. Zone bpm = rest + percent × HRR. Resting HR appears only when Karvonen is on. Empty rest uses 60 bpm as a placeholder, not a medical claim.
What are the five heart-rate zones?
ACSM-style percent bands: Z1 50–60%, Z2 60–70%, Z3 70–80%, Z4 80–90%, Z5 90–100% of HRmax or of HRR. Adjacent zones meet with no 1-bpm gap or overlap after rounding.
Is this medical advice?
No. It is arithmetic from the numbers you type. It is not a diagnosis, a training plan, or clearance to exercise. Talk to a clinician before using heart-rate targets if you have a heart condition or take medication that affects heart rate.