Tools

Heart Rate Zone Calculator

Calculate your personalized training heart rate 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.

Your Information

Used to calculate maximum heart rate (220 - age)

bpm

Measure first thing in the morning before getting out of bed

Training Zones

Enter your details to calculate zones

Understanding Heart Rate Training

Max HR Formula: 220 - Age

Karvonen Formula: Target HR = ((Max HR - Resting HR) × %Intensity) + Resting HR

Two Calculation Methods:
  • •Heart Rate Reserve (Karvonen): More accurate as it accounts for your resting heart rate. Best for personalized training.
  • •Percentage of Max HR: Simpler method that only requires age. Good for general guidelines.

Training Tips: Spend 80% of your training time in Zones 1-3 (easy to moderate intensity) and 20% in Zones 4-5 (hard to maximum). This 80/20 rule helps prevent overtraining and reduces injury risk.

Measuring Resting HR: For most accurate results, measure your resting heart rate first thing in the morning before getting out of bed. Take measurements over 3-5 days and use the average.