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Max HR ≈ 220 − age (Haskell-Fox formula); Tanaka: 208 − (0.7 × age) is more accurate for adults over 40. Heart Rate Reserve method (Karvonen): THR = ((max HR − resting HR) × intensity%) + resting HR. Zone 2 training (60–70% max HR) builds aerobic base; Zone 4–5 (80–95%) improves VO2 max. Monitor actual HR with a chest strap for accuracy.
Uses the common “220 − age” max HR estimate, then % bands. Many people differ—consider a field test or lab measurement for training.
Estimated max heart rate
185 bpm