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Heart Rate Zone Calculator

Calculate your personalized training heart rate zones

Your Information

Used to calculate maximum heart rate (220 - age)

Measure first thing in the morning before getting out of bed

Training Zones

Enter your details to calculate zones

Health Disclaimer: These heart rate zones are estimates based on age-predicted maximum heart rate. This calculator is for informational and fitness purposes only and is not a substitute for professional medical advice. Consult a healthcare provider before starting any new exercise program, especially if you have heart conditions or other health concerns.

What is a Heart Rate Zone Calculator?

Heart rate training zones divide your cardiovascular effort into structured bands — each zone targets a different energy system and produces different physiological adaptations. Training only at one intensity (always hard, or always easy) limits development. Zone-based training ensures you get the right stimulus on the right day, which is how elite athletes structure their training year.

This calculator uses two methods: the Percentage of Maximum Heart Rate method (simple, widely used) and the Karvonen Heart Rate Reserve method (more accurate, accounts for your resting heart rate). The Karvonen method was developed by Finnish physiologist Martti Karvonen in 1957 and is recommended by exercise physiologists when resting heart rate is known.

The most commonly used system in running and cycling divides training into 5 zones. Zone 1–2 (easy/aerobic) builds aerobic base and fat-burning capacity. Zone 3 (tempo) improves lactate threshold. Zone 4 (threshold) raises the speed at which lactate accumulates. Zone 5 (VO2max) develops maximum aerobic capacity and speed.

Zone 1 (Recovery)
50–60% max HR
Zone 2 (Aerobic)
60–70% max HR
Zone 3 (Tempo)
70–80% max HR
Zone 4 (Threshold)
80–90% max HR
Zone 5 (VO2max)
90–100% max HR
Resting HR (fit)
40–60 bpm

How to Use This Calculator

Formula:Max HR estimate: 220 − Age (Fox formula) | Karvonen: Target HR = ((HRmax − HRrest) × %intensity) + HRrest
1
Age: Used to estimate maximum heart rate using the Fox formula (220 − age).
2
Resting Heart Rate: Measure on waking before getting up — average over 3 mornings. Lower = better cardiovascular fitness.
3
Method: Select % Max HR for simplicity, or Karvonen (Heart Rate Reserve) for greater accuracy.
4
Max HR (optional): Enter your actual measured max HR from a hard effort test for more accurate zones.

What Each Zone Trains

  • • Zone 1–2 (easy): Aerobic base, fat metabolism, recovery — most training volume
  • • Zone 3 (tempo): Aerobic efficiency, marathon/half-marathon race pace
  • • Zone 4 (threshold): Lactate threshold — 10K race effort
  • • Zone 5 (VO2max): Maximum oxygen uptake — 5K effort and shorter intervals
  • • 80/20 principle: 80% of training in Zone 1–2, 20% in Zone 3–5
Source: Karvonen M.J. et al. (1957) Effects of training on heart rate, Annales Medicinae Experimentalis; Fox S.M. et al. (1971) Physical activity and cardiovascular health; Seiler S. (2010) What is best practice for training intensity distribution, IJSPP; American College of Sports Medicine (ACSM) Guidelines

?Frequently Asked Questions