Heart Rate Zone Calculator
Compare heart-rate percentage bands using maximum HR, reserve, or an adult age estimate.
Using your known max heart rate
Max HR: 190 bpm
Band 1: 50–60%
Band 2: 60–70%
Band 3: 70–80%
Band 4: 80–90%
Band 5: 90–100%
Match the bands to the heart-rate method used by your watch or training plan. Maximum-heart-rate and heart-rate-reserve methods produce different ranges for the same percentage.
Enter a measured maximum heart rate when you have one, or start with the adult age-based estimate. For the reserve method, enter your resting heart rate as well.
See the formulas and sourcesHow we calculate this
Maximum method: max HR × fraction. Reserve method: resting HR + (max HR − resting HR) × fraction.
The five bands cover 50–60%, 60–70%, 70–80%, 80–90%, and 90–100%. The age estimate comes from Tanaka and colleagues' adult study; the same percentage means different beats/minute under the maximum and reserve methods.
Sources: Tanaka et al. (2001): age-predicted maximal heart rate revisited.
Using your results
Enter a measured maximum heart rate when you have one, or use the adult age-based estimate to get started. For heart-rate reserve, also enter your resting heart rate. Check which calculation your watch or training plan uses so you can compare the bands consistently.
Common questions
Should I use the age estimate or a measured maximum?
Use a measured maximum when you have one. The age formula provides an estimate based on adult population data, so your individual maximum may be higher or lower.
Why do the reserve and maximum methods differ?
The reserve method applies percentages to the difference between resting and maximum heart rate, then adds resting heart rate back. The maximum method applies percentages directly to maximum heart rate.