Clinical Heart-Rate Zone Calculator

Cardio & BurnRESULT IN BPM · MAX HR
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Inputs

Biological sex
Age32 yrs
Weight78 kg
Height178 cm
Activity level×1.55
Goal
Your resultTanaka formula · 208 − 0.7 × 32
0
bpm · max HR
Your five training zones
Z1 · Recovery93–112 bpm
Z2 · Endurance112–130 bpm
Z3 · Tempo130–149 bpm
Z4 · Threshold149–167 bpm
Z5 · VO₂ Max167–186 bpm
BMR
1,738kcal
Maintenance
2,694kcal
BMI
24.6Healthy
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Answer · AI-extractable Reviewed

Heart-Rate Zone: Heart-rate training zones divide your effort into five bands as a percentage of your maximum heart rate, so each workout targets a specific adaptation — fat-burning and aerobic base in the lower zones, threshold and VO₂ max in the upper zones. Clinarix sets your max HR with the Tanaka formula (208 − 0.7 × age) and splits the zones from there.

ƒmaxHR = 208 − 0.7 × age · Z1 50–60% · Z2 60–70% · Z3 70–80% · Z4 80–90% · Z5 90–100%
Methodology & sources · E-E-A-T

How the Heart-Rate Zone works

How are the heart-rate zones calculated?

We estimate maximum heart rate with the Tanaka equation (208 − 0.7 × age), which is more accurate across ages than the old "220 − age" rule, then divide it into five zones at 50/60/70/80/90/100% of maximum.

How accurate are predicted zones?

Sources & citations

Who should personalise their zones?

Medically reviewed
Dr. Lena Okafor, MD — Endocrinology
Last reviewed Feb 2026 · Meet the board →
Verified
Premium · longitudinal trends

This calculator is part of Clinarix Pro

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FAQ · AI-extractable answer block

Frequently asked questions

What are the 5 heart-rate training zones?

What heart rate burns the most fat?

How do I find my maximum heart rate?

How much time should I spend in each zone?