Transparent training ranges

Heart Rate Zone Calculator

Estimate five training ranges from maximum heart rate, with optional Heart Rate Reserve context.

Used only when maximum heart rate is not entered.

An entered value takes priority but is not assumed to be medically verified.

Zone method

Estimated versus measured maximum

Without an entered maximum, FitCalc uses the Tanaka equation: 208 − 0.7 × age. Individual maximum heart rate can differ substantially from an age-based estimate.

Percent of max and Heart Rate Reserve

Percent of max is simpler. Heart Rate Reserve also uses resting heart rate and therefore produces different ranges; neither method is universally superior for every person or training system.

The Zone 2 caveat

FitCalc's Zone 2 is a percentage band. It is not necessarily identical to a laboratory-defined aerobic, lactate, or ventilatory threshold.