Cardio zone
Sample
Age 35, resting HR optional
What you get
Max HR and target zone bounds.
Target Heart Rate Calculator
Heart rate is convenient for intensity; perceived exertion and talk tests also help. Medications can alter HR response.
Target Heart Rate Calculator
Max HR (Tanaka)
187 bpm
Light (50–60%)124–136 bpm
Fat burn (60–70%)136–149 bpm
Aerobic (70–80%)149–162 bpm
Anaerobic (80–90%)162–174 bpm
These tools provide general fitness estimates only and are not a substitute for professional medical advice.
How to Use This Tool
- Enter age (and resting HR for Karvonen).
- Toggle Karvonen if you know resting HR.
- Use zones as loose guides.
Features
- Tanaka max HR estimate
- Karvonen optional
- Four training bands
Example
Frequently Asked Questions
How are heart-rate zones set?
Max HR uses a Tanaka-style age estimate. Optional Karvonen uses heart-rate reserve when you enter resting HR. Medications can blunt HR response.
Is this medical advice?
No. This calculator is for general education and planning only. Always consult a qualified clinician for personal health decisions.
Related Tools
Pace Calculator
Pace per km from time and distance.
Calories Burned Calculator
kcal burned from MET and time.
BMI Calculator
BMI and category from height and weight.
Age Calculator
Exact age from your birth date.
Calorie Calculator (TDEE)
Maintenance calories (TDEE) estimate.
Body Fat Calculator
Tape-measure body fat estimate (Navy).
BMR Calculator
Basal metabolic rate in kcal/day.
Ideal Weight Calculator
Devine ideal weight from height.
Army Body Fat Calculator
Tape-based estimate used in screening.