No. It is a simple estimate and can be individually wrong.
Target Heart Rate Calculator
Calculate moderate and vigorous zones with Fox, Tanaka and optional Karvonen.
More honest when it admits different max-HR methods exist.
Heart-rate zones can estimate aerobic intensity, but even max heart rate itself can be estimated in more than one way. Showing Fox and Tanaka side by side reduces the illusion that one simple number fits everybody equally well.
Choose a method and refine with resting HR if needed.
- Enter adult age and select Fox or Tanaka to estimate max HR.
- Enable Karvonen if you know a reliable resting heart rate.
- Use zones as reference and reduce intensity if symptoms appear.
When heart rate alone is not enough
Beta blockers and other medications can change heart-rate response. Chest pain, severe shortness of breath, dizziness or palpitations mean you should stop and seek guidance.
Perceived exertion can complement heart rate, especially when sensors fail or when a max-HR formula does not fit your profile well.
- Moderate: usually 50–70% of estimated max HR.
- Vigorous: usually 70–85%.
- Warm-up, cool-down and progression still matter.