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Max Heart Rate and Training Zones at Age 40

Calculate your five heart rate training zones from age using the Tanaka formula, with optional Karvonen (heart rate reserve) targets from your resting pulse.

If you enter your resting pulse, each zone also gets a Karvonen (heart rate reserve) range — usually more accurate for trained people.

Formula-based estimates for healthy adults — general fitness information, not medical advice. Consult a doctor before intense training.

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Reading age and resting heart rate
Estimating maximum heart rate
Building the five training zones

Result

This page opens the heart rate zone calculator with age 40 prefilled and the result already computed — the zone table below the form is live, not a static copy.

Age 40 is the curious point where the two common formulas agree exactly: Tanaka gives 208 − 0.7 × 40 = 180 bpm and the classic rule gives 220 − 40 = 180 bpm. From that estimate the five zones run from 90 bpm (bottom of the recovery zone) up to 180 bpm at full effort.

Remember both formulas describe the population average, and individuals commonly sit 10 or more beats away from it. If you know your resting heart rate, enter it above — Karvonen ranges anchor the zones to your own physiology.

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Accepted Formats & Rules

  • Five color-coded zones: recovery, easy, aerobic, threshold and maximum (50–100% of max HR).
  • Tanaka max HR as the primary estimate, classic 220 − age shown for reference.
  • Optional resting heart rate input adds Karvonen (HRR) ranges to every zone.
  • Copyable text summary of max HR and all five zones.

Key Benefits

✓ Two estimates, honestly labeled: the Tanaka formula (208 − 0.7 × age) as the primary number and the classic 220 − age alongside, with a clear note on the error both carry.
✓ Karvonen targets when you know your resting pulse: zones computed from heart rate reserve sit next to the plain %HRmax bands for direct comparison.
✓ Everything is calculated locally in your browser — age and resting heart rate are never sent anywhere.

Use Cases

  • • Find your zone 2 range for base-building runs and rides — the easy, conversational intensity endurance coaches prescribe most hours at.
  • • Set honest heart rate alerts on a sports watch using the Tanaka estimate instead of the folklore 220 − age rule.
  • • Enter your resting pulse to get Karvonen (heart rate reserve) targets — usually a better fit for trained athletes than plain %HRmax.