How do I find my maximum heart rate?

Reliably only through an all-out test to exhaustion. The age-based rule of thumb is an approximation and too imprecise for individual training.

Why is my heart rate different in the morning and evening?

Resting heart rate varies across the day and with sleep, caffeine and stress. For comparisons, always measure at the same time, ideally right after waking.

Are heart rate zones useful for beginners?

Yes, mainly to slow you down. Many beginners run too fast, and heart rate shows that more clearly than perceived effort.

Heart Rate Zones

Training zones from max HR or LTHR

Max heart rate (bpm)

Age (for estimate)

Tanaka: 187 bpm (208 − 0.7 × age)

Z1Active recovery

0–111 bpm

Z2Endurance / aerobic

113–130 bpm

Z3Aerobic / tempo

131–148 bpm

Z4Lactate threshold

150–167 bpm

Z5VO2max / anaerobic

168–185 bpm

What this calculator does

It splits your heart rate range into bands — from very easy to very hard. You can start either from maximum heart rate or from threshold heart rate.

The threshold version is the more accurate one. Maximum heart rate can be estimated from age, but that estimate can be ten beats or more off for an individual.

How it is calculated

From maximum heart rate: Z1 below 60 %, Z2 61 to 70 %, Z3 71 to 80 %, Z4 81 to 90 %, Z5 91 to 100 % of HRmax. From lactate threshold heart rate (LTHR): Z1 below 85 %, Z2 85 to 89 %, Z3 90 to 95 %, Z4 96 to 101 %, Z5 from 102 % of LTHR.

If you have no measured maximum, the calculator estimates HRmax = 208 − 0.7 × age (Tanaka) — better than the old 220-minus-age rule, but still an average with a spread of about ±10 beats.

Example: age 40, no measurement. HRmax = 208 − 0.7 × 40 = 208 − 28 = 180. Z2 = 180 × 0.61 to 180 × 0.70 = 110 to 126 beats per minute.

Threshold example: LTHR 170. Z4 = 170 × 0.96 to 170 × 1.01 = 163 to 172 beats per minute.

To calculate heart rate zones, use the threshold as the anchor whenever you can: it is trainable and measurable with a 30-minute test, which your maximum is not.

What the bands mean

The lower bands build your base — that is where most of your training time should go. The upper bands are short, hard and need recovery afterwards.

A good week usually feels unspectacular: mostly easy, rarely hard. Training in the red every day does not make you faster, only tired.

Frequently asked questions

How do I find my maximum heart rate?: Reliably only through an all-out test to exhaustion. The age-based rule of thumb is an approximation and too imprecise for individual training.
Why is my heart rate different in the morning and evening?: Resting heart rate varies across the day and with sleep, caffeine and stress. For comparisons, always measure at the same time, ideally right after waking.
Are heart rate zones useful for beginners?: Yes, mainly to slow you down. Many beginners run too fast, and heart rate shows that more clearly than perceived effort.