# Heart Rate Zone Calculator

URL: https://speedycalculator.com/calculators/sports/heart-rate-zones/
Last updated: 2026-10-25

> The heart rate zone calculator gives five training zones based on your maximum heart rate, estimated from age with the Tanaka formula or entered from a test.

## Inputs

- Age (years)
- Measured max HR (0 = estimate) (bpm)

## Results

- Maximum heart rate
- Zone 1 recovery (50–60%)
- Zone 2 endurance (60–70%)
- Zone 3 tempo (70–80%)
- Zone 4 threshold (80–90%)
- Zone 5 VO₂ max (90–100%)

## Formula

```
HRmax = 208 − 0.7 × age
Zones at 50–60%, 60–70%, 70–80%, 80–90%, 90–100% of HRmax
```

## Explanation

Training in specific zones targets different adaptations, from recovery and fat use to speed and VO₂ max.

### How to use the Heart Rate Zone Calculator

- **Age**
- **Measured max HR (0 = estimate)**

Results update as you type, and every field accepts the units shown in its menu.

### How it works

Each zone boundary is a percentage of maximum heart rate.

### Inputs explained

FieldWhat to enterAgeIn yearsMeasured max HR (0 = estimate)In bpm

### What each result means

- **Zone 1 recovery (50–60%)** = [Maximum heart rate]×0.6
- **Zone 2 endurance (60–70%)** = [Maximum heart rate]×0.7
- **Zone 3 tempo (70–80%)** = [Maximum heart rate]×0.8
- **Zone 4 threshold (80–90%)** = [Maximum heart rate]×0.9
- **Zone 5 VO₂ max (90–100%)** = [Maximum heart rate]

### Example values

How the main result changes when **Age** changes and everything else stays at the example values above:

Age (years)Maximum heart rate (bpm)17.519626.251903518443.7517752.517170159

## Worked example

Inputs — Age: 35 years; Measured max HR (0 = estimate): 0 bpm.

Results — **Maximum heart rate = 184 bpm**; Zone 1 recovery (50–60%) = 110 bpm max; Zone 2 endurance (60–70%) = 128 bpm max; Zone 3 tempo (70–80%) = 147 bpm max; Zone 4 threshold (80–90%) = 165 bpm max; Zone 5 VO₂ max (90–100%) = 184 bpm max.

## FAQ

**Why is zone 2 popular?**
It builds aerobic base with low fatigue.

**Should I use a tested max?**
Yes, a field or lab test is more accurate than an age formula.

**What formula does the Heart Rate Zone Calculator use?**
HRmax = 208 − 0.7 × age.