Heart rate reserve zones

Target HR = resting HR + fraction × (maximum HR − resting HR). Five bands are selected here: 50–60, 60–70, 70–80, 80–90 and 90–100% of reserve.

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Calculation

HRmax formula

The result updates as you change the fields. Your data never leaves the browser.

This calculation is for reference only and is not medical advice, a diagnosis or a prescription. If you have a medical condition, are pregnant, take medication or have any doubts, discuss the result with a physician or a qualified nutrition professional.

Result

Max heart rate (HRmax)
187 bpm

This is a selected intensity scheme, not individually measured aerobic or anaerobic thresholds. Age-predicted maximum HR is an estimate, not a physiological ceiling; reserve must be positive.

Heart Rate Reserve (HRR)
127 bpm

Target HR = resting HR + fraction × (maximum HR − resting HR). Five bands are selected here: 50–60, 60–70, 70–80, 80–90 and 90–100% of reserve.

1. Band 50–60% HRR (50–60%)
124 – 136 bpm

50–60% HRR

2. Band 60–70% HRR (60–70%)
136 – 149 bpm

60–70% HRR

3. Band 70–80% HRR (70–80%)
149 – 162 bpm

70–80% HRR

4. Band 80–90% HRR (80–90%)
162 – 174 bpm

80–90% HRR

5. Band 90–100% HRR (90–100%)
174 – 187 bpm

90–100% HRR

This is a selected intensity scheme, not individually measured aerobic or anaerobic thresholds. Age-predicted maximum HR is an estimate, not a physiological ceiling; reserve must be positive.

How it is calculated

Target HR = resting HR + fraction × (maximum HR − resting HR). Five bands are selected here: 50–60, 60–70, 70–80, 80–90 and 90–100% of reserve.

Formula

HRmax (Tanaka) = 208 − 0.7 × Age; HRR = HRmax − HRrest; Target HR = HRrest + (% intensity × HRR). Haskell formula: HRmax = 220 − Age.

Limits of the method

This is a selected intensity scheme, not individually measured aerobic or anaerobic thresholds. Age-predicted maximum HR is an estimate, not a physiological ceiling; reserve must be positive.

Sources of the method

How to use the calculation

1

Enter the starting values

Target HR = resting HR + fraction × (maximum HR − resting HR). Five bands are selected here: 50–60, 60–70, 70–80, 80–90 and 90–100% of reserve.

2

Adjust the parameters

HRmax (Tanaka) = 208 − 0.7 × Age; HRR = HRmax − HRrest; Target HR = HRrest + (% intensity × HRR). Haskell formula: HRmax = 220 − Age.

3

Read the result

This is a selected intensity scheme, not individually measured aerobic or anaerobic thresholds. Age-predicted maximum HR is an estimate, not a physiological ceiling; reserve must be positive.

Frequently asked questions

What does the calculation show?

Target HR = resting HR + fraction × (maximum HR − resting HR). Five bands are selected here: 50–60, 60–70, 70–80, 80–90 and 90–100% of reserve.

What limitations apply?

This is a selected intensity scheme, not individually measured aerobic or anaerobic thresholds. Age-predicted maximum HR is an estimate, not a physiological ceiling; reserve must be positive.

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