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Calculate your maximum heart rate (HRmax) and target exercise heart rate across 5 zones using Tanaka/Traditional formulas and Karvonen Heart Rate Reserve (HRR) methodology.
Choose between scientifically proven Tanaka formula (208 - 0.7 × age) and the traditional Fox (220 - age) formula.
Incorporates your resting heart rate (RHR) to tailor intensity zones to your baseline cardiovascular fitness level.
Instantly identifies your optimal heart rate zone for fat burn (Zone 2), aerobic fitness (Zone 3), or anaerobic power (Zone 4).
• Tanaka Formula: HRmax = 208 - (0.7 × Age) • Fox Formula: HRmax = 220 - Age • Karvonen Formula: Target HR = [(HRmax - Resting HR) × Intensity (%)] + Resting HR • Zone 1: 50-60% | Zone 2: 60-70% | Zone 3: 70-80% | Zone 4: 80-90% | Zone 5: 90-100%
Zone 2 (60-70% of max HR or HRR) provides optimal fat oxidation. Running or cycling at a conversational pace for 45+ minutes maximizes lipid metabolism.
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