Heart-Rate Zone Calculator

Set Karvonen or Tanaka HR zones from age and resting HR.

Age

Resting HR (bpm)

Method

Max HR

184 bpm

HRR (max − rest)

134 bpm

Method

Tanaka

Z1 Recovery (50%)

110–124 bpm

Z2 Endurance (60%)

124–137 bpm

Z3 Tempo (70%)

137–151 bpm

Z4 Threshold (80%)

151–164 bpm

Z5 VO2max (90%)

164–177 bpm

About this tool

Punch in your age and resting HR, choose Tanaka or Classic, and get your Max HR, HRR, and Z1–Z5 zones. Handles low-RHR athletes correctly. Targets r/running 'HR training for couch potato with low RHR'.

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