Target Heart Rate Calculator

Enter age for Tanaka HRmax (208 − 0.7×age). Zones are shown as percent of that max. Add resting HR to switch the zones to Karvonen.

How it works

Tanaka, Monahan & Seals (2001) estimated HRmax as 208 − 0.7×age, which fits adult data better than the older 220 − age rule. Without a resting heart rate, zones are 50–60%, 60–70%, 70–80%, 80–90% and 90–100% of HRmax.

With a resting HR, Karvonen uses (HRmax − rest) × intensity + rest. Predicted max is not your lab-measured max.

Formula

HRmax = 208 − 0.7 × age   (Tanaka)
%HRmax zone: HRmax × intensity
Karvonen: (HRmax − HRrest) × intensity + HRrest

Worked examples

Tanaka at age 30
age 30, no resting HR → HRmax 187 bpm; zone 3 ≈ 131–150 bpm

Useful notes

220 − age is mentioned only as the older rule of thumb this page does not use.
Not medical advice. Stop if you feel unwell.

FAQ

Why not 220 minus age?: That rule is a rough average. Tanaka’s 208 − 0.7×age is a later published fit and is what this page uses.
What does Karvonen add?: It scales intensity through heart-rate reserve (max minus rest), so zones sit above your resting pulse.
Should I train at these numbers?: They are estimates. A clinician or coach sets limits if you have a heart condition.

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