Heart Rate Zone Calculator

Follow these steps to find your heart rate zones:

1. Enter your age in years.
2. Optionally, enter your resting heart rate (measured first thing in the morning) and enable the Karvonen method for more personalized zones.
3. Your maximum heart rate and five training zones will be calculated instantly.

Use a heart rate monitor or fitness tracker during exercise to stay within your target zone. For general fitness, spend most of your training time in Zones 2 and 3.

A heart rate zone calculator helps you determine the ideal heart rate ranges for different types of exercise. By training in specific heart rate zones, you can target different physiological adaptations such as fat burning, cardiovascular endurance, or peak performance.

This calculator supports two methods: the standard percentage-of-max method and the Karvonen (Heart Rate Reserve) method. The Karvonen method provides more personalized zones by factoring in your resting heart rate, which reflects your current fitness level.

Two methods are supported:

• Standard method: Max HR = 220 - age. Zone boundaries = Max HR × zone percentage.
• Karvonen method: Max HR = 220 - age. Heart Rate Reserve (HRR) = Max HR - Resting HR. Target HR = (HRR × % intensity) + Resting HR.

The five zones are: Zone 1 (50-60%), Zone 2 (60-70%), Zone 3 (70-80%), Zone 4 (80-90%), Zone 5 (90-100%).

Example 1 (Standard): A 30-year-old: Max HR = 190 bpm. Zone 2 (fat burn) = 114 to 133 bpm. Zone 3 (cardio) = 133 to 152 bpm.

Example 2 (Karvonen): A 30-year-old with resting HR of 60: HRR = 190 - 60 = 130. Zone 2 = (130 × 0.6) + 60 to (130 × 0.7) + 60 = 138 to 151 bpm.