CalcPenguin

Heart Rate Zone Calculator

Find your maximum heart rate and five training zones by age, made more personal with your resting pulse.

Your numbers are saved in this browser.
years
bpm

Optional. Count your pulse for a minute just after waking. When given, zones use the heart-rate reserve (Karvonen) method.

Maximum heart rate

187 bpm

Zone 2 (endurance)
112 to 131 bpm
Moderate exercise (zone 3)
131 to 150 bpm

At 30 your maximum heart rate is about 187 bpm. Easy endurance work (zone 2) is 112 to 131 bpm; moderate exercise is 131 to 150 bpm.

How it's worked out

  1. Maximum heart rate208 − 0.7 × 30187 bpm
  2. Each zonemaximum × zone %zone 2 starts at 112 bpm
Your training zones
ZonebpmEffortFeels like
1 Very light94–11250–60%Warm-up, recovery
2 Light112–13160–70%Easy; you can chat
3 Moderate131–15070–80%Steady, a little breathless
4 Hard150–16880–90%Short sentences only
5 Maximum168–18790–100%All-out sprints
  • Age formulas can be 10 to 15 bpm off for any one person. Heart medicines such as beta-blockers lower heart rate; ask your doctor before hard training.

How the zones are worked out

Maximum = 208 − 0.7 × age · Zone = maximum × % (or resting + (maximum − resting) × % with Karvonen)

Worked example

At 30 with the 220 − age formula, the maximum is 190 bpm. With a resting pulse of 60, the reserve is 130 bpm, so zone 2 starts at 60 + 130 × 60% = 138 bpm.

Questions people ask

What is my maximum heart rate?

Roughly 208 − 0.7 × your age (the Tanaka formula), or the older 220 − age. At 30, that's about 187 or 190 beats a minute.

What is zone 2?

60% to 70% of your maximum: an easy pace where you can still hold a conversation. It builds endurance and is where most training time should go.

Why add my resting heart rate?

The Karvonen method uses the gap between your resting and maximum heart rate, so zones fit your fitness better than a plain percentage of the maximum.

Formula and rules last checked 25 October 2026Written and tested by the CalcPenguin teamReport a problem