How it is calculated
A simple estimate of the maximum is 220 minus age. The Tanaka formula is 208 − 0,7 × age. With no resting rate, the zones are fractions of the maximum. With a resting rate, target = (maximum − resting) × share + resting.
Karvonen: (max HR − resting HR) × intensity + resting HR
Where the numbers come from
- Age — unit in the field: years
- Estimated maximum
- Resting heart rate — Not required. If you fill it in, the zones follow Karvonen.
Example
Age 40, and the formula 220 − age. The maximum is 180. The 60–70% zone is 108–126 beats.
Questions
Is 220 − age exact?
No, people vary a lot. This is a start until a test measurement is in.
Which resting heart rate should I enter?
A morning reading, still in bed, over a few quiet days. One reading after coffee will not do.
Can I train in the top zone?
The calculator does not decide whether intervals are suitable for you. With heart disease, set the load with a doctor.