Heart Rate Zone Calculator
Training in different heart rate zones targets different fitness adaptations, from easy recovery to maximal effort. This calculator uses your age and resting heart rate to estimate five personalized training zones.
Fill in the form and select Calculate to see your result here.
What is HR Zones?
Heart rate zones are ranges of your heart rate, expressed as a percentage of your heart rate reserve, that correspond to different training intensities and physiological adaptations.
HR Zones Formula
This calculator uses the Karvonen method, which factors in your resting heart rate for more personalized zones than a simple percentage of estimated max heart rate alone.
Max HR = 220 − Age Heart Rate Reserve (HRR) = Max HR − Resting HR Target HR = (HRR × Intensity %) + Resting HR
HR Zones Example
A 30-year-old with a resting HR of 70: Max HR = 190, HRR = 120. For Zone 2 (60-70%): 142-154 bpm.
Heart Rate Training Zones
| Zone | Intensity | Purpose |
|---|---|---|
| 1 - Recovery | 50-60% | Active recovery, warm-up/cool-down |
| 2 - Fat Burn | 60-70% | Light aerobic, base endurance building |
| 3 - Aerobic | 70-80% | Moderate cardio, general fitness |
| 4 - Threshold | 80-90% | Hard effort, improves lactate threshold |
| 5 - Maximum | 90-100% | Maximal/VO2 max effort, short intervals only |
How to Use This Calculator
- Measure your resting heart rate first thing in the morning for a few days and use the average.
- Enter your age and resting heart rate.
- Select "Calculate" to see your five personalized training zones in beats per minute.
Limitations
- The 220 − age formula is a population average with individual variation of roughly ±10-15 bpm — a lab-measured max heart rate test would be more precise.
- People taking heart-rate-affecting medication (such as beta blockers) will see altered responses and should get personalized zones from a doctor.
- Treat these zones as training guidance, not a medical measurement or diagnosis.
Frequently Asked Questions
The Karvonen method accounts for your individual fitness level via resting heart rate, giving more personalized zones than a simple percentage of estimated max heart rate alone.
Most endurance training guidance recommends the majority of weekly training volume in Zones 1-2 (easy, conversational effort), with smaller amounts of higher-zone work for specific adaptations.
Measure your pulse for a full minute immediately upon waking, before getting out of bed, ideally averaged over several mornings for a stable number.