How can you calculate training heart-rate zones?
Training works when your heart rate sits in the right zone. We compute max HR by the Tanaka formula and zones by Karvonen — using your resting pulse, not just age.
Sources: Tanaka et al., JACC 2001 (HRmax ≈ 208 − 0.7 × age — more accurate than the old “220 − age”); the Karvonen method (heart-rate reserve). Formulas are a ±10 bpm guide — only a stress test is more precise.
How to use the result
How it works
We estimate the maximum with the Tanaka formula (208 − 0.7 × age) and build the zones with Karvonen's method from your resting pulse — so two people of the same age get different zones.
How to read the result
Formulae provide an estimate, not your measured maximum. Start comfortably and progress gradually.
Limitations
With cardiovascular disease, unusual pain, dizziness or breathlessness, discuss exercise with a clinician.
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