Heart Rate Zones Calculator
Find your maximum heart rate and five personalized training zones. Add your resting heart rate to use the more accurate Karvonen (heart rate reserve) method.
Your Details
Your Training Zones
Maximum Heart Rate
Zone Method
Zones calculated with a resting heart rate of using heart rate reserve.
Zone 1 ·
Zone 2 ·
Zone 3 ·
Zone 4 ·
Zone 5 ·
Calculating your heart rate zones...
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Enter your details above to see your training zones
Understanding Heart Rate Zones
The Five Zones
- • Zone 1 (50-60%) — Recovery: warm-up, cool-down, and easy recovery
- • Zone 2 (60-70%) — Endurance: builds aerobic base and fat metabolism
- • Zone 3 (70-80%) — Aerobic: improves cardiovascular fitness
- • Zone 4 (80-90%) — Threshold: raises lactate threshold and speed
- • Zone 5 (90-100%) — Maximum: short, intense anaerobic efforts
How Zones Are Calculated
- • Standard max HR estimate: 220 − age
- • Tanaka estimate: 208 − 0.7 × age (better for older adults)
- • Without a resting HR, each zone is a percentage of max HR
- • With a resting HR, the Karvonen method uses your heart rate reserve (max − resting)
- • These are estimates — a lab test or field test is more precise
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