Estimate HRmax and training zones from age, sex and optional beta-blocker status.
yrs
bpm
STEP 01🧍
Enter age and profile
Add age, sex, resting heart rate and optional beta-blocker status.
STEP 02❤️
Compare formulas
See Fox, Tanaka, Gulati and HUNT estimates side by side.
STEP 03🏃
Get training zones
Use percent-HRmax and heart-rate-reserve zone ranges.
Estimated HRmax
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Enter details
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Zone 2
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easy aerobic bpm
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Zone 4
—
threshold bpm
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HR Reserve
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max − resting
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Formula
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primary estimate
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📸 Your result card is ready
Download a snapshot of your result, share it, or send the link.
Your Details
yrs
bpm
cm
kg
Heart Rate Zone Bar
❤️
Hit Calculate to see your heart-rate zones
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BPM ESTIMATED HRMAX
Z1Z2Z3Z4Z5
Z1 RecoveryZ2 AerobicZ3 TempoZ4 ThresholdZ5 Max
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Formula Comparison
Calculate to compare estimates.
Beta blockers can lower exercise heart-rate response; this tool applies a conservative visual warning, not a medication-specific prescription.
Heart Rate Metrics
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Metrics appear after calculation
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HRmax
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HR Reserve
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Zone 1
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Zone 2
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Zone 3
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Zone 5
LOCAL SMART INSIGHT
✦ Result Explainer
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Your explanation appears here
1
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2
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i
Field testing is more accurate.
Age formulas are population estimates. A supervised exercise test is more precise, especially with cardiovascular conditions or medications.
▣ Training Action Plan
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Your plan appears after calculation
◎ What If Simulator
Test how your zones change at a different age or resting heart rate.
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Calculate your baseline first
● Ask About Your Result
Calculate first, then ask about HRmax, zones or beta-blocker caution.
Frequently Asked Questions
The default is Tanaka: 208 − 0.7 × age. You can switch to Fox, Gulati or HUNT to compare common population formulas.
No. Zones are practical estimates based on HRmax and heart-rate reserve. Fitness level, heat, fatigue, caffeine and medications can change real exercise heart rate.
Beta blockers can blunt heart-rate response. Use perceived effort and medical guidance rather than chasing formula-based zones.
Health & Calculation Disclaimer
Results are estimates generated locally in your browser from common age-based HRmax equations. They are for informational purposes only and are not medical advice, diagnosis, exercise clearance or treatment. Consult a qualified clinician before intense exercise, especially if you have symptoms, cardiovascular disease, pregnancy, or use heart-rate-altering medication.
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