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Max Heart Rate Calculator (HRmax + Zones)

Maximum heart rate and 5 training zones from age. Choose Fox, Tanaka, Gulati, or Nes formula; Karvonen if you know resting HR.

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Maximum heart rate from age and the five training zones that drive aerobic and anaerobic adaptations. Pick from four published HRmax formulas and choose between simple %HRmax or the Karvonen reserve method when you know your resting heart rate.

Formulas: Fox 220 - age (1971, simple but ±10-12 bpm error); Tanaka 208 - 0.7·age (2001, ±7 bpm, gold standard); Gulati 206 - 0.88·age (2010, women only, more accurate than Fox); Nes 211 - 0.64·age (HUNT 2013, large Norwegian cohort). Karvonen formula: target = (HRmax - HRrest) × intensity + HRrest, which accounts for fitness level via resting HR. Zones (% HRmax): Z1 50-60% recovery, Z2 60-70% fat burning, Z3 70-80% tempo, Z4 80-90% lactate threshold, Z5 90-100% VO2 max.

Disclaimer: Age-predicted HRmax has ±10-12 bpm standard deviation. The only way to know your true HRmax is a graded exercise test or hill repeats with a chest strap. People on beta blockers should not use these zones - the drug truncates max HR by 20-30 bpm.

Frequently Asked Questions

Is "220 minus age" really accurate for max heart rate?
It is the most famous formula but also the least accurate. The original Fox formula (1971) was derived from a small sample and has a standard deviation of about 10-12 bpm - meaning your actual HRmax could easily be 15 bpm above or below the prediction. The Tanaka formula (208 - 0.7 × age, 2001) is based on 18,000+ subjects and has about ±7 bpm error. I default to Tanaka, but offer Fox for compatibility with old training plans.
What is the Karvonen formula and when should I use it?
Karvonen uses your heart rate reserve (HRR) - the gap between resting and max heart rate - to set training zones, which is more personalized than a flat % of HRmax. Target HR = (HRmax - HRrest) × intensity % + HRrest. Two people with the same HRmax but different resting HRs will get different zone targets. Use Karvonen if you wear a fitness tracker and know your true resting HR (measured first thing in the morning, before getting out of bed).
Which zone should I be in for fat burning?
Zone 2 (60-70% HRmax) burns the highest percentage of calories from fat, but the absolute fat burned per hour is similar across zones because higher zones burn more total calories. The bigger benefit of Zone 2 is metabolic - it builds mitochondrial density and aerobic base without much recovery cost, so you can do hours of it weekly without overtraining. For body composition, total calorie balance matters more than which zone you train in.
I am on beta blockers - can I still use these zones?
No, not directly. Beta blockers truncate your max heart rate by 20-30 bpm, so 220 - age will overshoot your actual ceiling. If you are on metoprolol, atenolol, or similar, talk to your cardiologist or cardiac rehab team for individualized zones - they typically use a graded exercise test instead of a formula. Many cardiac rehab programs use perceived exertion (Borg scale) or talk test instead of HR zones for this reason.

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