Calculate your five heart rate training zones using the standard 220-age formula or the personalised Karvonen method.
Zones are calculated as percentages of your maximum heart rate. The Karvonen method uses heart rate reserve (Max HR minus Resting HR) for a more personalised result. Resting HR is typically measured in the morning before getting up.
| Zone | Name | HR Range (bpm) | % Range |
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The most common formula is 220 minus age, which has been used since the 1970s. However, it is only an estimate with significant individual variation — the standard deviation is roughly ±10–12 bpm. The Tanaka formula (208 − 0.7 × age), published in 2001, was derived from a meta-analysis of over 350 studies and tends to be slightly more accurate for older adults. The most accurate way to determine your true maximum heart rate is a graded exercise test under medical supervision, though this is rarely practical for everyday fitness purposes.
The Karvonen method, developed by Finnish physiologist Martti Karvonen in 1957, calculates target training heart rates using the heart rate reserve (HRR) — the difference between your maximum heart rate and your resting heart rate. The formula is: Target HR = (Max HR − Resting HR) × intensity% + Resting HR. Because it incorporates your individual resting heart rate (a proxy for fitness level), the Karvonen method produces more personalised zone boundaries than the simple percentage-of-max method. Athletes with lower resting heart rates will have wider zones.
Zone 2 (60–70% max HR) burns the highest percentage of calories from fat — typically 60–65% of energy comes from fat oxidation at this intensity. However, this does not mean it is the best zone for overall fat loss. Higher-intensity zones (4–5) burn fewer calories from fat as a proportion but burn significantly more total calories per minute. For overall body composition, a combination of Zone 2 base training and higher-intensity intervals is generally most effective. Zone 2 training is also excellent for improving aerobic base, mitochondrial density, and cardiovascular health.