Heart Rate Zone Calculator
This heart rate zone calculator gives your five training zones in beats per minute using the Karvonen method, which combines your estimated maximum heart rate (220 − age) with your resting heart rate.
About this tool
This heart rate zone calculator gives your five training zones in beats per minute using the Karvonen method, which combines your estimated maximum heart rate (220 − age) with your resting heart rate.
How to use it
- Enter your age.
- Enter your resting heart rate, ideally measured first thing in the morning.
- Read your maximum heart rate, heart-rate reserve and the bpm range for each zone.
- Use the zones to set the intensity of your runs, rides or workouts.
Good to know
- Maximum heart rate is estimated as 220 − age.
- Karvonen target HR = (max HR − resting HR) × intensity % + resting HR.
- Zone 1 is 50–60%, zone 2 60–70%, zone 3 70–80%, zone 4 80–90% and zone 5 90–100% of heart-rate reserve.
- Formula-based max heart rate can be off by 10 or more beats for an individual; a field test gives better zones.
Runs entirely in your browser — nothing you enter is uploaded or stored.
Frequently asked questions
What are heart rate training zones?
Heart rate zones are intensity ranges based on your heart rate, from easy recovery (zone 1) to all-out effort (zone 5). Training in the right zone makes easy days easy enough and hard days hard enough.
What is the Karvonen formula?
The Karvonen formula calculates a target heart rate from your heart-rate reserve — the difference between maximum and resting heart rate. Because it uses your resting heart rate, it usually gives more personal zones than a plain percentage of max HR.
How do I find my resting heart rate?
Measure your pulse for a full minute right after waking, before getting up, on a few mornings and take the average. Many smartwatches record it automatically.
Which zone burns the most fat?
Lower zones burn a higher share of fat, but higher zones burn more total calories per minute. For weight loss, total energy balance matters more than the zone.