How it works
Training by heart rate helps you exercise hard enough to improve fitness without overdoing it. We estimate maximum heart rate with the Tanaka formula (208 − 0.7 × age), which is more accurate for older adults than the classic 220 − age.
If you add your resting pulse (measure it in the morning before getting up), we use the Karvonen method, which tailors zones to your fitness. Most health benefits come from moderate exercise in zones 2–3: brisk walking, cycling or swimming where you can talk but not sing.
Frequently asked questions
What heart rate is moderate exercise?
Roughly 64–76% of your maximum heart rate. A simple check: you can talk in full sentences but cannot sing.
Note: This tool gives general estimates for healthy adults. It is not medical advice or a diagnosis. Talk to a doctor about your own results.