Transparent training ranges

Heart Rate Zone Calculator

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

Find your training zones

Set your heart-rate baseline

Enter the information used by the calculator to estimate your training zones.

Heart-rate baseline

years
bpm

Age is used only when a measured maximum is not entered. An entered maximum takes priority.

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.