Health & Fitness
Heart Rate Zone Calculator
Calculate your 5 training heart rate zones using the Karvonen formula. Optimize your workouts by training at the right intensity for your goals.
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Training Zones
How is this calculated?
Formula: Karvonen method using Heart Rate Reserve.
Max Heart Rate (HRmax) = 220 − Age
Heart Rate Reserve (HRR) = HRmax − Resting HR
Target HR = Resting HR + (HRR × intensity%)
Zone 1 (Recovery): 50–60% → Resting + HRR×0.5 to Resting + HRR×0.6
Zone 2 (Fat Burn): 60–70% → Resting + HRR×0.6 to Resting + HRR×0.7
Zone 3 (Cardio): 70–80% → Resting + HRR×0.7 to Resting + HRR×0.8
Zone 4 (Threshold): 80–90% → Resting + HRR×0.8 to Resting + HRR×0.9
Zone 5 (Peak): 90–100% → Resting + HRR×0.9 to HRmaxCalculation history
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Medical Disclaimer: This calculator provides estimates for informational purposes only. Consult your physician before starting any exercise program, especially if you have cardiovascular conditions. Actual maximum heart rate varies by individual and is best determined through clinical testing.
FAQ
Frequently asked questions
What is the Karvonen formula?
The Karvonen formula calculates target heart rate zones using Heart Rate Reserve (HRR) — the difference between your maximum and resting heart rate. It's more personalized than simple percentage-of-max methods because it accounts for fitness level (reflected in resting HR). Formula: Target HR = Resting HR + (HRR × intensity%).
How do I measure my resting heart rate?
Measure your resting heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds (or 30 seconds × 2) at your wrist or neck. Take measurements for 3–5 days and average them. Typical adult resting HR is 60–100 BPM; trained athletes may be 40–60 BPM. Lower resting HR generally indicates better cardiovascular fitness.
Which heart rate zone should I train in?
It depends on your goal. Zone 1–2 (50–70%) for recovery and fat oxidation, Zone 3 (70–80%) for aerobic endurance and general fitness, Zone 4 (80–90%) for lactate threshold and race performance, Zone 5 (90–100%) for maximum effort and VO2max intervals. Most training should be in Zones 1–2 (80/20 rule).
Is the 220 minus age formula accurate?
The "220 − age" formula for maximum heart rate is a population average with a standard deviation of ±10–12 BPM. It can be significantly off for individuals. More accurate methods include graded exercise testing, field tests (3-minute all-out effort), or the Tanaka formula (208 − 0.7 × age). Use calculated max HR as a starting point and adjust based on experience.
Can I train in Zone 5 every day?
No. Zone 5 training creates significant stress on the cardiovascular and nervous systems. Most athletes limit Zone 4–5 work to 1–3 sessions per week with adequate recovery between. Overtraining at high intensities leads to fatigue, injury, and declining performance. The majority of training (80%) should be easy (Zones 1–2) for optimal adaptation.