Heart rate zones
Your maximum heart rate and training zones (endurance, cardio, threshold).
How it works
Max HR ≈ 208 − 0.7 × age (Tanaka). Zones use the Karvonen method with your resting heart rate.
Results are for guidance only and do not replace professional advice.
Worked example
With the default values:
- Age30
- Resting heart rate (bpm, optional)60
you get:
- Maximum heart rate187 bpm
- Zone 1 · recovery (50–60%)124 – 136 bpm
- Zone 2 · endurance (60–70%)136 – 149 bpm
- Zone 3 · cardio (70–80%)149 – 162 bpm
Frequently asked questions
How does the “Heart rate zones” tool work?
Max HR ≈ 208 − 0.7 × age (Tanaka). Zones use the Karvonen method with your resting heart rate.
What do I need to enter?
Just fill in: age, resting heart rate. The result updates as you type.
Can you give an example?
Age: 30; Resting heart rate (bpm, optional): 60 → Maximum heart rate: 187 bpm; Zone 1 · recovery (50–60%): 124 – 136 bpm.
Is this calculator free, and is my data private?
Yes. HOD Calc is completely free with no sign-up. The calculation runs in your browser: nothing you type is sent or stored.