Heart-rate zone calculator
Estimate your maximum heart rate and five training zones to manage the intensity of every session.
Maximum heart rate used
187 bpm
Estimated using the Tanaka formula (208 − 0.7 × age)
Zone 1 — Recovery
Very light effort and active recovery.
94 — 112 bpm
Zone 2 — Endurance
Base endurance and aerobic development.
112 — 131 bpm
Zone 3 — Tempo
A sustained pace that can be maintained.
131 — 150 bpm
Zone 4 — Threshold
Intense effort close to the anaerobic threshold.
150 — 168 bpm
Zone 5 — Maximum
Maximum effort, short intervals and sprints.
168 — 187 bpm
Frequently asked questions
Why use the Tanaka formula instead of 220 − age?
The traditional 220 − age formula, popularised in the 1970s, was shown by later studies to be inaccurate, particularly for people over 40. The Tanaka formula — 208 − 0.7 × age — was derived from a meta-analysis of more than 350 studies and provides a more reliable average estimate.
How can I determine my actual maximum heart rate?
The most reliable method is a stress test supervised by a sports physician or a maximal field test, such as a very intense interval at the end of a session after a full warm-up. Any age-based estimate remains an approximation.
Which zone should I train in most often?
Most of your training volume, approximately 80%, should take place in zone 2 according to the polarised-training principle widely used by elite runners. Zones 4 and 5 are reserved for specific sessions and should not be overrepresented.
Are heart-rate zones the same for cycling and running?
Maximum heart rate is broadly similar across sports, but the heart rate observed at the same perceived effort can vary slightly. It is often somewhat lower when cycling than when running at an equivalent intensity.
Why train using heart-rate zones?
Heart-rate zone training helps you manage the intensity of each session according to its purpose — recovery, base-endurance development, threshold work or maximum effort. Beginners and elite athletes alike use this method to structure coherent training plans and avoid overtraining.
The five training zones explained
- Zone 1 (50–60% of maximum HR) — Active recovery, very easy running and cooling down.
- Zone 2 (60–70% of maximum HR) — Base endurance, where most training volume should take place.
- Zone 3 (70–80% of maximum HR) — Tempo pace, with a sustained rhythm that can be maintained for an extended period.
- Zone 4 (80–90% of maximum HR) — Anaerobic threshold, with an intense effort close to 10K or half-marathon race pace.
- Zone 5 (90–100% of maximum HR) — Maximum effort, reserved for short intervals and sprints.
How is my maximum heart rate calculated?
By default, this calculator uses the Tanaka formula — 208 − 0.7 × age — derived from a large scientific meta-analysis and generally considered more accurate than the traditional 220 − age formula, particularly after the age of 40. If you know your actual maximum heart rate from a stress test or a very intense session, enter it directly for a personalised result.
To structure your sessions further, combine these zones with our maximal aerobic speed calculatorand our pace calculator.