fitness performance tool
Heart Rate Zone Calculator
Calculate your custom cardiac training zones (Zones 1-5) using the highly precise Tanaka and Karvonen formulas.
Interactive Calculator System
30
10 99
65
35 120
Real-time Calculated Outputs
Zone 2 Aerobic (Endurance)
138
Aerobic Focus
Zone 4 Threshold (Speed)163 - 175 bpm
Calculated Max HR187 bpm
To build aerobic endurance, target a heart rate of 138 - 150 bpm (Zone 2). Your maximum estimated heart rate is 187 bpm.
Methodology & Formula: Tanaka & Karvonen Formulations
Cardiac training zones are calculated using HR Reserve (HRR):
• Max HR = 206.9 - (0.67 × Age)
• HR Reserve = Max HR - Resting HR
• Zone HR = (HRR × Zone %) + Resting HR.
Standard Reference Calculations
30-year-old (Resting HR 60)
Inputs: Age: 30, Resting HR: 60 bpm
Output: Zone 2 = 136 - 150 bpm
Frequently Asked Questions
Get answers to common queries based on clinical literature and fitness research.
Zone 2 (60% to 70% of max HR) utilizes fats as the primary fuel source. However, higher zones burn more total calories overall.