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.
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Result
About this tool
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.
Example. Age 40 produces a Tanaka maximum of 180 bpm and a classic maximum of 180 bpm, with zone 1 at 90 to 108 bpm.
Limit. Age must be from 10 to 100, and a resting heart rate, if entered, must be from 30 to 120.