Heart Rate Zone Calculator
Calculate max heart rate and 5 training zones using Tanaka, Haskell, Gulati, or Nes formulas. Includes Karvonen HR reserve zones and workout planner.
Heart Rate Zone Calculator
Calculate your max heart rate and 5 training zones using Tanaka, Haskell, Gulati, or Nes formulas. Includes Karvonen HR reserve zones, color-coded ranges, a 60-minute workout planner for fat loss, endurance, VO2 max and recovery goals, plus copy and CSV export.
Your Details
via Tanaka (208 - 0.7 × age)
Enter for Karvonen (HR reserve) zones.
HRR = MHR − RHR (used in Karvonen method)
Training Zones
60-Minute Workout Planner
Mostly Z2-Z3 steady state for sustainable fat burning.
These are estimates. Individual max heart rates can vary by ±10-15 bpm. For precise training zones, consider a lab VO2 max test or a field test with a chest-strap monitor. Always consult a physician before starting new exercise, especially if you have heart conditions.
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Frequently Asked Questions
Which max HR formula is best?
Tanaka (208 - 0.7*age) is the most accurate for most adults per modern research. The classic 220-age (Haskell) can be off by 10-15 bpm, especially for older adults.
What is the Karvonen method?
It uses heart rate reserve (MHR - RHR) instead of just %MHR. Target HR = ((MHR-RHR) * intensity%) + RHR. It is more personalized when you know your resting heart rate.
Which zone burns the most fat?
Z2 (60-70% MHR) burns the highest percentage of calories from fat, but higher zones burn more total calories. For fat loss, a mix of Z2-Z3 plus occasional Z4-Z5 intervals works best.
Is the Heart Rate Zone Calculator free to use?
Yes, the Heart Rate Zone Calculator is 100% free with no registration, no hidden fees, and no usage limits. All processing happens locally in your browser, ensuring complete privacy.
Is my data safe with this tool?
Absolutely. The Heart Rate Zone Calculator processes everything client-side in your browser. No data is uploaded to or stored on any server. Your content remains private on your device at all times.
Does the Heart Rate Zone Calculator work on mobile devices?
Yes, the Heart Rate Zone Calculator is fully responsive and works on smartphones and tablets. You can use it on any device with a modern web browser -- no app download required.
Do I need to create an account to use this tool?
No account or registration is needed. Simply open the Heart Rate Zone Calculator in your browser and start using it immediately. There are no sign-up walls or usage restrictions.
How do I use the Heart Rate Zone Calculator?
Simply enter your input in the provided field, adjust any settings to your preference, and the tool will process it instantly. You can then copy the result to your clipboard or download it.
Which browsers are supported?
The Heart Rate Zone Calculator works in all modern browsers including Chrome, Firefox, Safari, Edge, and Opera. For the best experience, use the latest version of your preferred browser.
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About Heart Rate Zone Calculator
Heart Rate Zone Calculator is a free, browser-based tool in our Calculator Tools collection. Everything runs locally on your device — no uploads, no sign-up, and your data stays private.