Sky Strike 3DPlayHeart Rate Zone Calculator
A common estimate of maximum heart rate is 220 − age; Zone 2 is about 60–70% of it. With a resting heart rate, the Karvonen method gives more personal zones.
Updated · by ViralScopeHub Team
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How to use: Enter your age (and optionally your resting heart rate or a measured max), choose a formula, and read your zones.
Find your maximum heart rate and training zones 1–5, including the popular Zone 2.
How heart rate zones are calculated
Without a resting heart rate, each zone is a percentage of your max heart rate. With one, we use the Karvonen (heart-rate reserve) method: target = resting + (max − resting) × %. The Tanaka formula (208 − 0.7 × age) is often more accurate for older adults.
Why Zone 2 is trending
Zone 2 is easy, conversational effort: you can still talk in full sentences. Many coaches recommend most weekly cardio in this zone to build endurance.
Fuel your training with the macro calculator and protein calculator.
VSH take: age formulas can be off by 10+ bpm; a measured max is best. Check with a doctor before hard training, especially with a heart condition.
Examples
- Age 35: Max 185 bpm; Zone 2 = 111–130 bpm.
- Age 40, resting 60: Max 180; Zone 2 (Karvonen) = 132–144 bpm.
- Tanaka at 30: 208 − 21 = 187 bpm.
Frequently asked questions
What is Zone 2 heart rate?
About 60–70% of max heart rate, an easy pace where you can still talk.
What is my max heart rate?
A quick estimate is 220 minus your age, but individuals vary a lot.
Is this suitable for kids?
The formulas are designed for adults. Children should just play actively.
Should I see a doctor?
Yes, before starting intense exercise if you have health conditions or symptoms.
