Find your 5 training zones in bpm from age, resting HR and max HR formula
| Zone | % Range | BPM Range | What it trains |
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Founder & CEO, Toolraxy
Faiq Ur Rahman is a web designer, digital product developer, and founder of Toolraxy, a growing platform of web-based calculators and utility tools. He specializes in building structured, user-friendly tools focused on health, finance, productivity, and everyday problem-solving.
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Zone 2 rides, threshold intervals, and VO₂ max work all live at different heart rates. Get the ranges wrong and your easy day turns into a tempo ride, or your interval session never touches the intensity you’re chasing. This calculator turns three inputs into five training zones measured in bpm. Enter your age, resting heart rate, and pick a max HR formula. Choose between Karvonen and % Max HR methods. The output table gives every zone a bpm range plus a short description of what it trains. It’s a planning tool for structured training, not a medical assessment. All the math runs in your browser. No account, no uploads, no training data leaving your device.
Enter your age in years.
Select your gender. The Gulati formula option is women-specific.
Type your resting heart rate. Measure it in the morning before getting out of bed.
Pick a max HR formula. Tanaka is the default and fits most adults.
Choose a zone method. Karvonen uses heart rate reserve and suits trained cyclists better.
Read the zone table. Every row shows the zone name, % range, bpm range, and what it trains.
If you don’t know your resting HR, leave the default and switch to % Max HR. That method skips resting HR entirely.
Two calculations run in sequence: first the max HR estimate, then the zone boundaries.
Formula: Fox – Max HR = 220 − age
Formula: Tanaka – Max HR = 208 − 0.7 × age
Formula: Gulati (women) – Max HR = 206 − 0.88 × age
Formula: Nes – Max HR = 211 − 0.64 × age
Formula: Karvonen zone = ((Max HR − Resting HR) × %) + Resting HR
Formula: % Max HR zone = Max HR × %
Max HR comes from your chosen formula or from a custom value you enter. The calculator then computes heart rate reserve by subtracting resting HR from max HR.
Two methods split the zones. Karvonen multiplies the reserve by the zone percentage, then adds resting HR back. Percent of Max HR multiplies max HR by the zone percentage and skips resting HR.
Zone bands are fixed: Z1 at 50–60%, Z2 at 60–70%, Z3 at 70–80%, Z4 at 80–90%, Z5 at 90–100%.
A 40-year-old male rider with a resting HR of 58 bpm. He picks Tanaka and Karvonen.
Max HR: 208 − (0.7 × 40) = 208 − 28 = 180 bpm
HR Reserve: 180 − 58 = 122 bpm
Zone boundaries at Karvonen:
Z1: (122 × 0.50) + 58 = 119 bpm to (122 × 0.60) + 58 = 131 bpm
Z2: 131 to 143 bpm
Z3: 143 to 156 bpm
Z4: 156 to 168 bpm
Z5: 168 to 180 bpm
The hero panel shows “180 bpm” as the estimated max. The subtitle lists age, resting HR, reserve, and method. The badge reads “5-Zone Training.”
If he switches to % Max HR, his Z2 range shifts to 108–126 bpm. The Karvonen zones sit higher because the reserve method weights his low resting HR. The two methods produce different numbers from the same inputs. That’s expected.
There’s no universal “good” number. Max HR depends on age and genetics, not fitness. A fit 40-year-old might top out at 180 bpm. An unfit 40-year-old might reach 190. Higher max HR doesn’t mean fitter. What matters is knowing your own number so your zones are accurate.
Get your max HR from a formula or test. Multiply by the zone percentages. For Karvonen, subtract resting HR from max, multiply by the zone percentage, then add resting HR back. The calculator handles this automatically from your age and resting HR.
Zone 2 runs at 60 to 70 percent of max HR, or 60 to 70 percent of heart rate reserve. For a 40-year-old with a 180 bpm max, that’s roughly 108 to 126 bpm using % Max HR, or 131 to 143 bpm using Karvonen with a 58 bpm resting HR. It’s the pace you can hold for hours.
It’s rough. The Fox formula underestimates max HR for older adults and overestimates for younger ones. The standard deviation is around 10 to 12 bpm, so about a third of people fall outside that range. Tanaka and Nes are more accurate across ages. Use a field test for the real number.
Karvonen uses heart rate reserve. Zone bpm = ((Max HR − Resting HR) × % intensity) + Resting HR. It’s more personalised than % Max HR because it accounts for your resting rate. Coaches prefer it for trained cyclists with low resting HR.
Use Karvonen when you have a reliable resting HR measurement. Use % Max HR if you don’t know your resting HR or want a simpler calculation. Karvonen tightens the zones for fitter riders. % Max HR works fine as a starting point and is easier to remember.
Zone 2 burns the highest percentage of fat, around 60 percent of calories. Higher zones burn more total calories but shift toward carbohydrate. For weight loss, total calories and consistency matter more than the fat-burning percentage of a single ride.
Indoor training raises heart rate by 5 to 10 bpm at the same effort because of heat, humidity, and lack of airflow. Your body works harder to cool itself, which shows up on the monitor. Adjust indoor zones down slightly or focus on perceived effort instead.
The formulas apply to running too, but running max HR often sits 5 to 10 bpm higher than cycling max HR. If you use running-specific zones, enter your running max HR, not your cycling max. Don’t assume the numbers carry over between sports.
Once or twice a year is plenty for most riders. Max HR declines slowly with age, roughly one bpm per year. Retest after a long layoff, a significant fitness change, or if your zones start feeling wrong. The formulas update automatically with age, so the estimate stays close.
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