Free tools · Cardio & Heart
Heart Rate Zone Calculator
Free · No signupKarvonen zones from age and resting heart rate, plus Fox and Tanaka max-HR estimates. Five training zones.
Your stats
Estimated max HR
190bpm
Fox 192 · Tanaka 188
Zone 1 · Recovery
125–138 bpm
Zone 2 · Easy / aerobic
138–151 bpm
Zone 3 · Tempo
151–164 bpm
Zone 4 · Threshold
164–177 bpm
Zone 5 · VO₂
177–190 bpm
Questions
Is 220 minus age accurate?
It is a population estimate with a wide individual error. Tanaka is often a bit closer. A field or lab max is better than either formula.
Is this medical advice?
No. These calculators are for wellness and fitness planning only. Talk to a physician before changing how you eat or train.
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Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.