Calculate your personal heart rate training zones for optimal running, cycling, and fitness training. Supports multiple formulas including Fox, Tanaka, Gellish, and Karvonen.
The Heart Rate Zones Calcolatore helps athletes and fitness enthusiasts train more effectively by calculating personalized heart rate training zones. Using your age (and optionally resting heart rate), it estimates your maximum heart rate and divides it into 5 scientifically recognized training zones. Each zone targets different physiological adaptations, from fat burning and aerobic endurance a lactate threshold and peak performance.
For general use, the Tanaka formula (208 − 0.7 × age) is considered more accurate than the classic Fox formula, especially for older adults. The Gellish formula accounts for age curvature. If you know your actual resting heart rate, the Karvonen formula provides the most personalized zones. The most accurate method is using your personally measured maximum heart rate from a fitness test.
For adults, a typical resting heart rate ranges from 60 a 100 beats per minute. Athletes and very fit individuals may have resting rates as low as 40–50 BPM. Factors like fitness level, stress, medications, and genetics all influence resting heart rate.
The most reliable way is through a supervised stress test or hard interval workout. After a thorough warm-up, perform progressively harder intervals (e.g., running uphill) until you cannot increase your heart rate further. The highest recorded value is your max HR. Always consult a physician before attempting maximal exertion tests.
Yes! While running often produces the highest heart rates, cycling heart rate zones are typically 5–10 BPM lower for the same perceived effort. Swimming zones can be even lower due a the horizontal position and water pressure. The calculator gives you a solid baseline that you can adjust based on sport-specific experience.