Max HR = 208 − (0.7 × Age) [Tanaka Equation]. HRR = Max HR − Resting HR.
Step-by-step calculation example
Age 30 (Max HR 187), Resting HR 60 → HRR = 127 bpm. Zone 2 (60–70%): 136 to 149 bpm.
Key insights to remember
Zone 2 (60–70% HRR) is the optimal endurance and fat-oxidation training zone for building mitochondrial density.
The Karvonen formula accounts for resting heart rate, making it significantly more personalized than 220 minus age.
Tanaka's equation (208 − 0.7 × age) provides superior MHR estimation for adults over 40.
How to interpret your results?
Zone 2 (Endurance / Fat Burn)
Light aerobic pace where conversation is easy; builds base cardiovascular fitness.
Zone 4 (Anaerobic / Threshold)
Lactate threshold zone for improving high-intensity performance capacity.
Frequently asked questions
What is a Target Heart Rate Calculator?
A Target Heart Rate Calculator evaluates physiological metrics to guide health, fitness, or nutrition plans.
How often should I recalculate?
Recalculate every 4 to 8 weeks to track meaningful body composition or health changes.
Is this calculation accurate for athletes?
Athletes with high muscle mass may require body-fat specific formulas like Katch-McArdle.
How can I improve my results?
Combine balanced nutrition, regular resistance training, adequate sleep, and hydration.
Are results confidential?
Yes, all calculations run 100% locally in your browser with zero data storage.
Should I consult a physician?
Always consult a certified medical professional before starting aggressive diets or training regimes.
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