About this tool
Compute max heart rate using the Tanaka formula and divide into five training zones. Provide a resting HR to use the more accurate Karvonen heart-rate-reserve method.
Formula
maxHR = 207 − 0.7·age (Tanaka). Karvonen target = (maxHR − restingHR) · pct + restingHR.
Worked example
Age 30 → max HR ≈ 186. Z2 (60–70 %) ≈ 112–130 bpm. With resting 60: Z2 ≈ 136–148 bpm (Karvonen).
Notes
Tanaka is more accurate than the older 220 − age. Karvonen with resting HR personalizes zones to fitness level.