Heart Rate Calculator Heart Rate Calculator Estimate safe training zones. Designed for adults 50+. Age * 18–100 years Resting HR (optional) Best taken seated after 5 min rest Formula Tanaka: 208 − 0.7 × age (recommended) Fox: 220 − age Tanaka is generally more accurate for older adults Zone Method HRR (Karvonen)—uses Resting HR if provided % of Max HR (if you don’t know Resting HR) Intensity Zones Include Light (55–65%) Include Moderate (65–75%) Include Vigorous (75–85%) Calculate Zones Estimated Max HR — Tanaka Method — RHR: — How to use your zones Light (55–65%): gentle pace—great for warm-ups, cool-downs, or active recovery. Moderate (65–75%): comfortable challenge—ideal for most weekly sessions. Vigorous (75–85%): challenging—use if medically cleared and build up gradually. Educational only. Not medical advice. Talk to your clinician before starting or changing exercise—especially if you use heart-rate–affecting medications (e.g., beta-blockers), have cardiac history, or symptoms during activity. Pair zones with perceived exertion (you should be able to talk in short phrases at moderate intensity).
