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Heart Rate Zone Calculator On-device

Estimate your maximum heart rate and see five training zones — all on your device.

Add your resting heart rate to also see Karvonen (%HRR) zones in a separate table.

Estimates only — max heart rate formulas carry a standard deviation of roughly ±10 bpm between individuals. Not medical advice; consult a clinician before starting a new exercise program.

Free heart rate zone calculator: estimated max heart rate (Tanaka formula, with the commonly cited 220 − age as a reference) and five training zones by %HRmax, plus separately calculated Karvonen (%HRR) zones when you enter a resting heart rate. Works entirely on your device.

About this tool

What you provide

  • Your age in years
  • Resting heart rate in bpm, optionally, to also get Karvonen (%HRR) zones

What you get

  • Estimated maximum heart rate from the Tanaka formula (208 − 0.7 × age), with 220 − age shown as a commonly cited reference
  • Five training zones as bpm ranges, in two separate tables: %HRmax and Karvonen (%HRR)

Limits

  • Estimates only — max heart rate formulas carry a standard deviation of roughly ±10 bpm between individuals.
  • Not medical advice; consult a clinician before starting a new exercise program.
  • The formulas are derived from adult data; for anyone under 18, ask a clinician.

How to use it

  1. Enter your age

    Type your age in years; the estimated maximum heart rate appears using Tanaka's 208 − 0.7 × age, with the commonly cited 220 − age shown beneath it as a reference.

  2. Add your resting rate

    Optionally type your resting heart rate in beats per minute to unlock the Karvonen zones — they appear only while it is below the estimated maximum.

  3. Read the zone tables

    The %HRmax table lists five zones with their intensity band, bpm range and effort label, and the Karvonen (%HRR) table sits below under its own heading rather than being merged into it.

Frequently asked questions

How do I find my heart rate training zones?

Enter your age and the tool estimates your maximum heart rate and breaks it down into five training zones, all calculated on your device.

Is this heart rate zone tool free?

Yes, it's free to use with no account needed.

Should I follow these zones without checking with a doctor?

The zones are estimates based on published formulas, not medical guidance, so check with a clinician before starting any new training program.