Get your five training zones in bpm by either the percentage-of-max method or the Karvonen heart-rate-reserve method, with all five zones shown side by side.
| Input | Result |
|---|---|
| Age 30, resting HR 60 | HRmax 187 (Tanaka) · 190 (Fox 220−age) · HRR 127 |
| Age 30, no resting HR | HRmax 187 (Tanaka) · 190 (Fox 220−age) |
| Age 50, resting HR 72 | HRmax 173 (Tanaka) · 170 (Fox 220−age) · HRR 101 |
| Age 25, tested max 195, rest 52 | HRmax 195 (tested) · 191 (Tanaka) · HRR 143 |
The table below follows whatever you enter above. If you supply a resting heart rate, a Karvonen column appears alongside it, so you can see how far apart the two methods put you. Zone boundaries are 50/60/70/80/90/100%, the intensity bands used in ACSM guidance.
None, they are two ways of typing the same query. This one page computes all five zones, so whichever phrasing brought you here, the numbers are on this page rather than split across two.
Karvonen, in principle. It works from your heart-rate reserve (the gap between resting and maximum), so it adapts to fitness: a trained person with a low resting heart rate gets zone boundaries that sit lower in absolute bpm. It is what ACSM recommends for exercise prescription and it tracks %VO₂max more closely. Percentage-of-max needs only your age and ignores everything else.
Your device is most likely using a different maximum estimate, or one you set yourself. The two published formulas here differ by a few bpm at most ages, and either carries roughly ±10 bpm of individual error. If you know your tested maximum, enter it and every zone follows from that.
No. That variant appears in some teaching materials but we could not corroborate it in the primary literature, so we leave it out rather than publish something we cannot source. Neither Tanaka nor Fox has a sex term, Tanaka et al. found sex did not significantly affect the equation.
No. It is a training-planning tool built on population averages. If you have a cardiovascular condition, are pregnant, or are returning to exercise after illness, talk to a clinician first.