Heart Rate Training Zone Calculator
Calculate target heart rate training zones (Zone 1–5) using the Karvonen formula and Tanaka MHR estimate.
Max Heart Rate (Tanaka)
187 BPM
HRR (Heart Rate Reserve)
122 BPM
Active recovery, light activity, improves base aerobic capacity
Maximum fat oxidation, builds aerobic base, long endurance sessions
Improves cardiovascular efficiency, moderate-intensity training
Increases lactate threshold, high-intensity intervals (HIIT)
Maximum effort sprints, peak speed and power output
What is Heart Rate Training Zone Calculator?
Cardiovascular training intensity is structured across distinct physiological heart rate zones to optimize aerobic endurance, lactate threshold tolerance, and peak cardiovascular capacity. Our Heart Rate Zone Calculator computes your age-predicted Maximum Heart Rate (MHR) and 5 distinct training intensity zones using both the Tanaka formula and the Karvonen Heart Rate Reserve (HRR) method in client-side memory.
Designed for accuracy, speed, and privacy, this tool runs entirely on your local device with zero network latency.
How to Use the Heart Rate Training Zone Calculator
- 1Enter your Age to calculate your age-predicted Maximum Heart Rate (MHR).
- 2Optionally input your measured Resting Heart Rate (BPM) and enable the Karvonen Heart Rate Reserve formula for enhanced precision.
- 3Review the 5 standardized cardiovascular training zones (Active Recovery, Aerobic Base, Tempo, Threshold, VO2 Max).
- 4Use the target Beats Per Minute (BPM) intervals to guide your heart rate monitor during endurance and interval workouts.
Formula & Calculation Logic
Tanaka (2001) provides an evidence-based age-predicted maximum heart rate. The Karvonen method incorporates resting heart rate to reflect individual cardiovascular fitness conditioning.
Tanaka MHR: 208 - (0.7 * Age) | Karvonen Target HR: Resting HR + [HRR * %Intensity], where HRR = Max HR - Resting HRHeart Rate Training Zone Calculator Frequently Asked Questions
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