What is the difference between Gellish and Tanaka formulas?

The Gellish formula (207 - 0.7 * Age) and Tanaka formula (208.2 - 0.7 * Age) are modern equations that outperform the traditional 220 - Age rule, especially in older adults. Gellish is slightly more conservative and widely used in clinical exercise physiology.

Why is the Karvonen method better than simple percentage of Max HR?

The Karvonen method incorporates your Resting Heart Rate (RHR), which reflects your baseline fitness level. By calculating zones based on Heart Rate Reserve (Max HR - RHR), the resulting target ranges are tailored to your actual cardiorespiratory capacity.

What is Zone 2 and why is it so popular for cardio?

Zone 2 (60% to 70% of Heart Rate Reserve) is the intensity where your body maximizes fat oxidation (burning fat for fuel) and stimulates mitochondrial growth. It builds your aerobic base without placing excessive stress on your nervous system.

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Walking Tool

Heart Rate Zones Calculator

Establish custom aerobic and anaerobic training zones tailored to your age and resting heart rate.

Your Vitals

Enter your age and resting heart rate to establish custom training zones via the Karvonen method.

Age

years

Resting Heart Rate (RHR)

bpm

Calculated Heart Rate Metrics

Calculated using Gellish formula for Max HR ($207 - 0.7 \times \text{Age}$)

Estimated Max HR

186

bpm

Heart Rate Reserve

121

bpm

Target Heart Rate Zones

Adjust your exercise pace based on these customized intensity thresholds.

Zone 1: Active Recovery

Easy pace. Boosts recovery, improves baseline metabolic health.

126 – 138

bpm (50-60%)

Zone 2: Aerobic Base (Fat Burn)

Conversational speed. Optimizes fat oxidation and builds cardiovascular endurance.

138 – 150

bpm (60-70%)

Zone 3: Aerobic / Cardio

Moderate intensity. Strengthens cardiac efficiency and aerobic capacity.

150 – 162

bpm (70-80%)

Zone 4: Anaerobic / Threshold

Hard effort. Improves lactate threshold, speed, and anaerobic tolerance.

162 – 174

bpm (80-90%)

Zone 5: VO2 Max / Redline

Maximum effort. Maximizes lung capacity, peak power, and athletic performance.

174 – 186

bpm (90-100%)

These zones are estimates based on standard clinical math. For medical issues or starting an intensive workout program, consult a physician.

Understanding Your Target Heart Rate Zones

Training at different heart rate intensities triggers distinct physiological adaptations. Standard heart rate calculations often rely on the simple $220 - Age$ formula, which has been shown to have a high standard error. This tool implements the modern Gellish equation to estimate Max HR and the Karvonen Heart Rate Reserve (HRR) method to calculate your target zones.

Max HR: The Gellish Formula (2007)

The Gellish formula calculates maximum heart rate based on clinical exercise testing:

Max HR = 207 - (0.7 * Age)

Compared to $220 - Age$, this equation is more accurate for adults of all age brackets.

Heart Rate Reserve (HRR): The Karvonen Method

The Karvonen method is highly personalized because it accounts for your Resting Heart Rate (RHR). Your resting pulse reflects your stroke volume and cardiovascular efficiency.

Heart Rate Reserve (HRR) = Max HR - Resting HR

Target heart rate (THR) ranges are then calculated as:

Target HR = (HRR * Intensity%) + Resting HR

Target Heart Rate Zone Breakdown

| Zone | Label | HRR Range | Training Focus | | --- | --- | --- | --- | | Zone 1 | Active Recovery | 50% – 60% | Promotes blood flow, lactic acid clearance, and joint health. | | Zone 2 | Aerobic Base (Fat Burn) | 60% – 70% | Maximizes mitochondrial growth, fat oxidation, and cardiac stroke volume. | | Zone 3 | Aerobic / Cardio | 70% – 80% | Improves glycogen storage and overall cardiovascular capacity. | | Zone 4 | Anaerobic / Threshold | 80% – 90% | Raises lactate threshold, improving fatigue tolerance at high speeds. | | Zone 5 | VO2 Max / Redline | 90% – 100% | Maximizes maximal oxygen uptake and anaerobic power. |

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