How to Use the Max Heart Rate & Training Zones Calculator
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1
Enter your current age and optional resting heart rate.
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2
The calculator computes your Max Heart Rate using the Tanaka (208 - 0.7×Age) and Gellish formulas.
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3
Review your 5 Heart Rate Training Zones: Zone 1 (Recovery), Zone 2 (Aerobic Base), Zone 3 (Tempo), Zone 4 (Threshold), Zone 5 (VO2 Max).
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4
Inspect the target beats-per-minute (BPM) ranges for each zone.
Practical Example & Use Case
Common Real-World Scenario
A 35-year-old calculating a Max HR of 183.5 BPM (Tanaka) with Zone 2 endurance base training between 110 and 128 BPM.
Technical Notes & Limitations
Browser Engine Architecture
Formulas predict population averages with a standard deviation of approximately ±10 BPM.
Frequently Asked Questions
Why is the Tanaka formula preferred over "220 minus age"?
The Tanaka formula was developed in a meta-analysis of over 350 studies and is significantly more accurate for older and active adults.