Calculations use the Tanaka MHR Formula and adapt to use Karvonen or Standard percentage zones.
Note: If you enter your RHR, it will use the personalized Karvonen Formula. If you leave RHR blank, it will automatically fall back to the Standard MHR Percentage Formula for a quick estimate.
Your Personalized Targets
Estimated Maximum Heart Rate (MHR)
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Resting Heart Rate / Method Used
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Zone 1: Aerobic Base / Fat Burn (N/A)
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This is the zone for building aerobic endurance and fat burning. Exercise feels comfortable and sustainable.
Zone 2: Anaerobic Threshold / Performance (N/A)
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The best zone for improving cardiovascular fitness and raising your anaerobic threshold.
Zone 3: V̇O2 Max / Peak Effort (N/A)
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This zone is for short, high-intensity intervals (HIIT) to improve speed and V̇O2 max. Only sustain this for short periods.
Maximum Heart Rate is calculated using the Tanaka Formula: 208 - (0.7 * Age). Consult a physician before beginning any new exercise regimen.
