Estimate your personalized heart rate zones based on the OTbeat formula.
Male
Female
Your Personalized OTF Zones
Estimated Max HR: BPM
Zone
Intensity
BPM Range
Grey (Zone 1)
Very Light (0-60%)
Blue (Zone 2)
Warm Up (61-70%)
Green (Zone 3)
Base Pace (71-83%)
Orange (Zone 4)
Push Pace (84-91%)
Red (Zone 5)
All Out (92-100%)
*Splat points are earned for every minute spent in the Orange and Red zones combined.
How the Orangetheory Heart Rate Calculator Works
Orangetheory Fitness (OTF) uses a proprietary formula to track your intensity during workouts. This calculator uses the Tanaka Formula ($208 – 0.7 \times \text{age}$), which is widely considered one of the most accurate methods for predicting maximum heart rate in healthy adults, and is similar to the refined algorithms used by the OTbeat system.
Understanding the 5 Color Zones
Grey Zone: This is your resting heart rate. You are preparing your body for movement.
Blue Zone: Specifically for warming up and cooling down. You should be able to hold a full conversation.
Green Zone: Your "Base Pace." This is challenging but doable for long periods (20-30 minutes).
Orange Zone: Your "Push Pace." This is uncomfortable. Achieving 12 minutes or more in this zone (plus the Red zone) is the goal for the "Afterburn" effect.
Red Zone: Your "All Out." This is maximum effort, usually reserved for short bursts of 30 to 60 seconds.
What are Splat Points?
Splat points represent the total number of minutes you spend in the Orange and Red heart rate zones. The magic number at Orangetheory is 12 Splat Points. Scientific research suggests that spending 12 minutes or more at 84% or higher of your maximum heart rate triggers Excess Post-exercise Oxygen Consumption (EPOC), which helps you burn calories for up to 36 hours after your workout.
Example Calculation
If you are a 40-year-old individual:
Max HR: $208 – (0.7 \times 40) = 180$ BPM.
Orange Zone (84%): Starts at 151 BPM.
Red Zone (92%): Starts at 166 BPM.
To earn Splat points, this individual needs to keep their heart rate above 151 BPM for at least 12 minutes during the class.