Age 40
Tanaka: 208 − 28 = 180 bpm maximum (the same as 220 − 40). Zone 2 is 108–126 bpm.
Heart Rate Zone Calculator
Find your five training heart rate zones from your age, with the Karvonen method if you know your resting heart rate.
Result
Enter your values and select Calculate to see the result.
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How the Heart Rate Zone Calculator works
Your maximum heart rate is estimated from your age — by default with the Tanaka formula (208 − 0.7 × age), which fits adults better than the older 220 − age. The five zones are percentages of that maximum. If you enter your resting heart rate, the Karvonen method is used instead: zones are set within your heart rate reserve (max − resting), which suits fitter people better.
Formulas
Maximum heart rate (Tanaka)
max = 208 − 0.7 × age
Karvonen target
target = resting + (max − resting) × intensity
Zone 1 is 50–60% intensity, zone 2 60–70%, zone 3 70–80%, zone 4 80–90% and zone 5 90–100%.
Examples
Age 30, resting 60 bpm (Karvonen, 220 − age)
Maximum 190 bpm, reserve 130. Zone 3 (70–80%) is 151–164 bpm.
Frequently asked questions
Which zone burns the most fat?
Lower zones burn a higher share of fat, but harder zones burn more calories overall. For fitness, most plans mix plenty of zone 2 with some harder sessions.
How accurate is an age-based maximum?
It can be off by 10 or more beats for an individual. A supervised test or a hard effort measured with a chest strap gives a better maximum.
How do I measure resting heart rate?
Count your pulse for a minute in bed after waking, on a few mornings, and use the average.
Information:
Good to know
For general information only — not medical advice, diagnosis or treatment. Talk to a doctor or other qualified professional about your health.
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