Enter your age to get your estimated maximum heart rate and the five standard training zones.
Recovery, warm-up
Easy endurance
Cardio fitness
Performance, speed
Short, max-intensity bursts
This calculator uses the Tanaka formula (208 − 0.7 × age), which is generally more accurate than the older "220 − age" rule, especially for adults over 40.
No — these zones are based only on your age. Adding your actual resting heart rate (e.g. from KHOR's scan) gives a more personalized zone calculation.
It depends on your goal: zones 1-2 for easy recovery and base endurance, zone 3 for general cardio fitness, zones 4-5 for performance and short high-intensity efforts.
Quantum Khor is a wellness companion, not a medical device. It does not diagnose, treat or prevent any condition.