Heart Rate Zone Calculator (Tanaka & Karvonen)
Estimate maximum heart rate with the Tanaka equation and build a five-zone training plan, using either %HRmax or the Karvonen heart-rate-reserve method.
Results
- Estimated max heart rate
- 191 bpm
- Tanaka (2001): 208 - 0.7 x age
- All-equation range
- 190-195 bpm
- Tanaka to Fox/Haskell - individual max can differ by 10+ bpm
Five-zone %HRmax model (max 191 bpm)
| Zone | Purpose | %HRmax | Target range |
|---|---|---|---|
| Zone 1 | Recovery / warm-up | 50-60% | 95-114 bpm |
| Zone 2 | Aerobic / endurance | 60-70% | 114-133 bpm |
| Zone 3 | Tempo / threshold | 70-80% | 133-152 bpm |
| Zone 4 | VO2 max | 80-90% | 152-171 bpm |
| Zone 5 | Anaerobic / neuromuscular | 90-100% | 171-191 bpm |
How it works & limitations
Formulas
Tanaka max heart rate: 208 - 0.7 x age. Gellish: 206.9 - 0.67 x age. Traditional Fox/Haskell: 220 - age. Karvonen: target HR = resting HR + zone% x (max HR - resting HR). This uses heart-rate reserve and personalizes zones to fitness level - a fitter athlete with a lower resting HR gets more precise zones.
Caveats
Age-based max heart rate is a population estimate; individual values can differ by 10+ bpm. For precise zones, use a measured max from a graded exercise test. Five-zone models are a common training convention, not a biological law - effort, breathing and perceived exertion still matter.
Using zones for jump training
Zone 1-2 work builds the aerobic base that speeds recovery between jump sessions; zone 4-5 intervals train the high-intensity systems. For jump athletes, most jump-session recovery work sits in zone 1-2, with short zone 4-5 efforts kept away from heavy lower-body days.
Sources
Last updated 2026-08-13
- Tanaka, H., Monahan, K. D., & Seals, D. R. (2001). Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology, 37(1), 153-156.
- Gellish, R. L., et al. (2007). Longitudinal modeling of the relationship between age and maximal heart rate. Medicine & Science in Sports & Exercise, 39(5), 822-829.
- Karvonen, M. J., Kentala, E., & Mustala, O. (1957). The effects of training on heart rate. Annales Medicinae Experimentalis et Biologiae Fenniae, 35(3), 307-315.
Estimates only. If you have cardiovascular disease, chest pain or other symptoms, get medical clearance before training by heart rate.
Frequently asked questions
Which max heart rate formula is best?
The Tanaka equation (208 - 0.7 x age) is one of the better age-based estimates and is preferred over the traditional 220 - age in much of the recent literature. All age formulas are estimates - individual max heart rate can vary by 10+ bpm.
What is the difference between %HRmax and Karvonen?
The %HRmax method expresses zones as percentages of maximum heart rate. The Karvonen method uses heart-rate reserve (max minus resting) and adds the resting heart rate back, which personalizes zones to your fitness level.