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Heart Rate Zone calculadora

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HR max
187 bpm
Z1 (50–60%)
124–136 bpm
Z2 (60–70%)
136–149 bpm
Z3 (70–80%)
149–162 bpm
Z4 (80–90%)
162–174 bpm
Z5 (90–100%)
174–187 bpm

Work out your max heart rate and the five training zones (recovery, easy, tempo, threshold, VO₂ max) using age-adjusted formulas.

Written by Editorial DeskReviewed by Dr. James Okonkwo

How it works

What the heart rate zone calculadora does

A heart rate zone calculadora turns your age (or a measured max heart rate) into five training zones coaches use to structure runs, cycling sessions and gym work. Zones let you train with intent: enough easy aerobic volume to build endurance without overtraining, plus deliberate high-intensity blocks to raise your ceiling.

British Cycling, UK Athletics and most Couch-to-5K programmes use either a 5-zone or a 3-zone model — both map directly onto a percentage of HRmax.

Two ways to estimate HRmax

  • Simple: 220 − age. Fine as a first approximation but tends to under-estimate for older athletes.
  • Tanaka (2001): 208 − (0.7 × age). Meta-analysis of 351 studies; most accurate for adults.
  • Gellish: 207 − (0.7 × age). Near-identical to Tanaka, popular with cyclists.
  • Measured: an all-out hill rep, park run or ramp test under medical supervision gives the most reliable number.

Three worked examples

1. 35-year-old beginner runner

Tanaka HRmax = 208 − 0.7 × 35 = 183.5 bpm. Zone 2 (easy conversational): 60–70% × 183.5 = 110–128 bpm. This is where most of your weekly running should happen.

2. 50-year-old cyclist on a sportive plan

Tanaka HRmax = 208 − 35 = 173 bpm. Threshold (Zone 4): 80–90% × 173 = 138–156 bpm. A 20-minute effort at the top of this band approximates your FTP in heart-rate terms.

3. 22-year-old footballer doing intervals

Tanaka HRmax = 208 − 15.4 = 192.6 bpm. VO₂ max (Zone 5): 90–100% × 192.6 = 173–193 bpm. 4 × 4-minute Norwegian intervals prescribed at 90–95% land around 173–183 bpm.

What each zone is for

  • Z1 (50–60%) — walking, warm-up, active recovery between harder efforts.
  • Z2 (60–70%) — conversational endurance; fat oxidation peaks; spend 70–80% of weekly training hours here.
  • Z3 (70–80%) — tempo pace; "comfortably hard" — sustainable for 45–60 min in trained athletes.
  • Z4 (80–90%) — threshold (FTP/lactate turn-point); 20-minute repeats; biggest bang for the buck for 5–10 km performance.
  • Z5 (90–100%) — VO₂ max intervals, 3–5 min on / 2–3 min off; 1–2 sessions/week max.

Heart-rate variability and resting HR

Resting heart rate and HRV are quicker markers of fatigue than zones. If your morning resting HR is > 7 bpm above your normal for two days, or your HRV drops 15% below your rolling average, take a recovery day regardless of what the plan says.

When zones don't apply

  • Beta-blocker medication — suppresses heart rate; use rate of perceived exertion (RPE) or power instead.
  • Pregnancy — use RPE or the "talk test"; absolute HR is unreliable.
  • Atrial fibrillation or arrhythmias — zones are meaningless; train by feel under medical guidance.
  • Hot or humid conditions — add 5–10 bpm to any given effort; reduce target by 5% or use RPE.

Works well with

How we check the numbers

Tanaka HJ, Monahan KD, Seals DR. "Age-predicted maximal heart rate revisited" (JACC 2001) is the source formula. We cross-reference the British Heart Foundation, NHS activity guidance and the ACSM's Guidelines for Exercise Testing. See our editorial policy and corrections policy. Every calculation happens in your browser — no data leaves your device.

Frequently asked questions

Is 220 minus age accurate for max heart rate?
As a rough estimate, yes — but it can be ±10–12 bpm off. The Tanaka formula (208 − 0.7 × age) is more accurate for adults, and a measured test in a hill rep or parkrun is better still.
What is a normal resting heart rate?
For most adults, 60–100 bpm. Endurance-trained athletes often sit in the 40s or low 50s. Consistently above 100 at rest (tachycardia) warrants a GP visit.
How do I measure my max heart rate safely?
Warm up 15 minutes, then do 3 × 3-minute all-out hill repeats with 3 min recovery. The peak HR on the third rep is close to your true max. Don't attempt if you have cardiac risk factors — speak to a GP first.
Why do my zones feel too easy in Zone 2?
Because Zone 2 is supposed to feel easy. The main sensation is "I could do this all day and still hold a conversation". If you're gasping, you're in Zone 3+.
Should I train by heart rate or power?
Power is more precise for cyclists; pace for runners. Heart rate is cheap, universal and responds to heat, stress and sleep — useful as a cross-check against power or pace.
Do beta-blockers change the zones?
Yes. They cap HRmax by 15–30 bpm. Use rate of perceived exertion (RPE 1–10) or power/pace to set intensity.
Is Zone 2 the "fat burning zone"?
Zone 2 maximises the percentage of energy coming from fat, but total calories burned are lower than higher zones. For weight loss, total calories plus resistance training matters more than picking a single zone.
How many days a week should I train in each zone?
A balanced week is 3–4 days Zone 2, 1 day Zone 4 threshold, 1 day Zone 5 VO₂ max, plus 1 rest day. Beginners should spend 4–5 weeks purely in Z2 first.
Does a smartwatch measure heart rate accurately?
Optical wrist sensors are within ±3 bpm for steady efforts but struggle with intervals, weights or cold wrists. A chest strap (Polar H10, Garmin HRM-Pro) is gold-standard for training.
At what heart rate should I stop exercising?
If you experience chest pain, dizziness, a sudden abnormal rhythm or HR ≥ 90% of age-predicted max without trying — stop. See a GP if symptoms recur.

References

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