Heart Rate Zone Calculator
Find your 5 personalized training zones for optimal workout intensity
Your Information
Max HR will be estimated as 220 − age
About Heart Rate Zones
Heart rate zones are ranges of heart rate intensity used to guide training. Each zone corresponds to a different level of effort and triggers specific physiological adaptations. Training across all zones leads to balanced fitness improvements.
Max HR Method
Calculates zones as a percentage of your maximum heart rate, estimated as 220 − age. Simple and widely used. Less personalized than Karvonen.
Karvonen Method
Uses your Heart Rate Reserve (max HR − resting HR). More accurate as it accounts for your individual fitness level. Recommended for serious athletes.
How to Use This Calculator
- Enter your age to auto-calculate your estimated maximum heart rate.
- Choose a method: Max HR % (simple) or Karvonen (more accurate with resting HR).
- Optionally enter a custom max HR from a recent lab or field test.
- Click Calculate Zones to see your personalized training zones.
- Use the bpm ranges to guide your workout intensity on cardio equipment or with a monitor.
Frequently Asked Questions
What is Zone 2 training?
Zone 2 (60–70% of max HR) is a low-intensity aerobic zone that maximizes fat oxidation and builds your aerobic base. It's popular among endurance athletes for its recovery benefits and long-term cardiovascular adaptations.
How accurate is the 220 − age formula?
The formula is an estimate with a ±10–12 bpm standard deviation. It works well for population averages but individual max HR can vary significantly. For greater accuracy, use a field test or exercise stress test to determine your true max HR.
What is the Karvonen method?
The Karvonen method accounts for your fitness level by using Heart Rate Reserve (HRR = max HR − resting HR). Zone target = (HRR × % intensity) + resting HR. A lower resting HR indicates better cardiovascular fitness.
How do I find my resting heart rate?
Measure it first thing in the morning before getting out of bed. Count your pulse for a full 60 seconds or use a fitness tracker. A typical resting HR is 60–80 bpm; athletes often have resting HR below 50 bpm.