Free tool

Heart rate zone calculator

Your five training zones — from easy zone 2 to the VO2max zone — in beats per minute.

Estimated max: 184 bpm (208 − 0.7 × age, Tanaka 2001); the older 220 − age formula gives 185. Add your resting heart rate for heart-rate-reserve (Karvonen) zones.

Z1
Recovery92–110 bpm
50–60% · Warm-ups, recovery days
Z2
Endurance (zone 2)110–129 bpm
60–70% · Most of your weekly volume
Z3
Tempo129–147 bpm
70–80% · Steady, comfortably hard
Z4
Threshold147–166 bpm
80–90% · Threshold intervals, races of ~1 hour
Z5
VO2max (zone 5)166–184 bpm
90–100% · Intervals like the 4×4

Frequently asked questions

What heart rate is the VO2max zone?

Zone 5 is roughly 90–100% of your maximum heart rate. Intervals of 3–5 minutes in this zone, like the Norwegian 4×4, are the classic VO2max workout.

What is zone 2 heart rate?

Zone 2 is about 60–70% of max heart rate (or of heart-rate reserve): easy enough to hold a conversation. It builds the aerobic base.

Should I use 220 minus age?

Age formulas are rough: real maximum heart rate can differ by 10–20 beats. 208 − 0.7 × age (Tanaka 2001) fits adults a little better; a measured maximum from a hard race or test is best.

Read more: zone 2 training · the 4×4 VO2max workout · running paces from your VO2max.

Sources

  • Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol, 2001.
  • Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate; a longitudinal study. Ann Med Exp Biol Fenn, 1957.

General information, not medical advice. If you take heart-rate-lowering medication or have a heart condition, ask your doctor for your zones.