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
Result
- Max heart rate (HRmax)
- 187 bpm
- Heart Rate Reserve (HRR)
- 127 bpm
- 1. Band 50–60% HRR (50–60%)
- 124 – 136 bpm
- 2. Band 60–70% HRR (60–70%)
- 136 – 149 bpm
- 3. Band 70–80% HRR (70–80%)
- 149 – 162 bpm
- 4. Band 80–90% HRR (80–90%)
- 162 – 174 bpm
- 5. Band 90–100% HRR (90–100%)
- 174 – 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.
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.
50–60% HRR
60–70% HRR
70–80% HRR
80–90% HRR
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.
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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
- Tanaka H et al. Age-predicted maximal heart rate revisited. J Am Coll Cardiol, 2001
- KARVONEN MJ et al. The effects of training on heart rate; a longitudinal study. Ann Med Exp Biol Fenn, 1957
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 11th ed. Wolters Kluwer, 2021
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.
How to use the calculation
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.
Adjust the parameters
HRmax (Tanaka) = 208 − 0.7 × Age; HRR = HRmax − HRrest; Target HR = HRrest + (% intensity × HRR). Haskell formula: HRmax = 220 − Age.
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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What next
Formula breakdowns, biomarker reference ranges and nutrition articles with cited sources are in the NutriFit knowledge base.
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