Heart rate zone calculator
Heart rate zone calculator with zone 2
Enter your age to get five heart rate zones and your zone 2 range. Add a measured maximum or a resting heart rate to fit the zones to you. It runs in your browser, and nothing you type is saved or sent.
Age is enough to start. A maximum you measured in a hard race or test replaces the age formula, and a resting heart rate switches the calculator to the heart rate reserve method.
These zones come from public formulas. Complete builds its zones around your threshold heart rate. Read how Complete does it
The five zones
The calculator splits your heart rate into five bands, each ten percent wide, from 50 to 100 percent of your maximum. Garmin lists the same five bands in the Instinct Solar owner’s manual. With a resting heart rate, the shares apply to your heart rate reserve instead.
| Zone | Share of maximum | Effort |
|---|---|---|
| Zone 1 | 50 to 60% | Relaxed, easy pace, steady breathing |
| Zone 2 | 60 to 70% | Comfortable pace, you can hold a conversation |
| Zone 3 | 70 to 80% | Moderate pace, a conversation gets harder |
| Zone 4 | 80 to 90% | Fast pace, a bit uncomfortable |
| Zone 5 | 90 to 100% | Sprinting pace, you cannot hold it for long |
Zone 2
Zone 2 is the 60 to 70 percent band. The effort is comfortable and you can hold a conversation. The result shows your zone 2 range as its own line. For a 30-year-old with no other input, the range is 113 to 131 bpm.
Maximum heart rate from your age
Without a measured maximum, the calculator uses the Tanaka formula: 208 minus 0.7 times your age. Tanaka, Monahan and Seals (2001) combined 351 studies and checked the result on 514 healthy people in a lab.
The same paper found that 220 minus age underestimates the maximum in older adults. This calculator does not use it.
Heart rate reserve
The Karvonen method (1957) uses your heart rate reserve, which is your maximum minus your resting heart rate. Each zone edge is your resting heart rate plus a share of the reserve. For the same share, the zones sit higher than a plain share of the maximum.
Limits
A formula gives an average for people of your age. Your own maximum can sit above or below it. Treat the zones as a starting point. If a doctor gave you a heart rate limit, follow that advice.
How Complete sets your zones
Complete sets your zones from your own heart data. If you have workouts in Apple Health, the app analyzes them during onboarding and shows the result as threshold HR from your history. A lab test or the in-app test also sets your zones.
Complete builds its zones around your threshold heart rate. This calculator uses a share of your maximum or of your reserve, so the numbers can differ.
With no usable history, the app starts from the Tanaka formula and replaces it once your own data arrives.
To start from your own data, get the app and sync Apple Health.
Frequently asked questions
What is zone 2 heart rate?
Zone 2 is the 60 to 70 percent band of your maximum heart rate, or of your heart rate reserve if you add a resting heart rate. The effort is comfortable and you can hold a conversation. For a 30-year-old with no other input, the calculator gives 113 to 131 bpm.
How do I find my maximum heart rate?
A maximum you measured in a hard race or test replaces a formula. Enter it in the maximum field. With none, the calculator uses the Tanaka formula, 208 minus 0.7 times your age.
Does this calculator use 220 minus age?
No. It uses the Tanaka formula, 208 minus 0.7 times your age.
Which method does the calculator use, a share of maximum or heart rate reserve?
Both. Without a resting heart rate it takes a share of your maximum. With a resting heart rate it uses the Karvonen heart rate reserve method.
Does it save what I enter?
No. The calculation runs in your browser, and nothing you type is saved or sent.
Are these the zones in the Complete app?
No. Complete builds its zones around your threshold heart rate. This calculator uses public formulas. If you have workouts in Apple Health, Complete analyzes them during onboarding and shows the result as threshold HR from your history.
Related
Sources
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol, 2001;37(1):153-156 checked 19 Oct 2026
- Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate: a longitudinal study. Ann Med Exp Biol Fenn, 1957;35(3):307-315 checked 19 Oct 2026
- Garmin: About Heart Rate Zones, Instinct Solar owner’s manual (the five-zone layout) checked 19 Oct 2026
Get zones from your own data
Get the app and sync Apple Health. Over time, Complete gets to know your body and your schedule.