How This Calculator Works
Your maximum heart rate (MHR) is estimated using either the classic formula (220 minus your age) or the Tanaka formula (208 − 0.7 × age), which some studies suggest fits older adults more closely. Training zones are then calculated as percentage ranges of that MHR, giving you target ranges for different exercise intensities.
Why Track Heart Rate Zones?
Training in the right zone helps you match effort to your goal — lower zones build endurance and burn fat efficiently, while higher zones improve speed and cardiovascular capacity. Most fitness watches and gym cardio machines use these same zone definitions.
Important Safety Note
Heart rate zones are a fitness planning tool, not a medical diagnostic. They cannot detect arrhythmias, blocked arteries, or other cardiac conditions. If you experience chest pain, shortness of breath, or irregular heartbeat during exercise, stop and seek medical attention immediately.