Heart Rate Zones Calculator

Calculate your personalized heart rate training zones using the Karvonen method. Enter your age and resting heart rate to find your five BPM training ranges.

Examples

30-year-old with average resting HR

Age 30, resting HR 65 bpm

Age: 30 years
Resting Heart Rate: 65 bpm

Estimated Max Heart Rate

190 bpm

Zone 1 · Recovery (50–60%)

128–140 bpm

Zone 2 · Aerobic Base (60–70%)

140–153 bpm

Zone 3 · Aerobic (70–80%)

153–165 bpm

Zone 4 · Threshold (80–90%)

165–178 bpm

Zone 5 · VO2max (90–100%)

178–190 bpm

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How It Works

Formula

\text{Max HR} = 220 - a

\text{HRR} = \text{Max HR} - \text{Resting HR}

\text{Target HR} = (\text{HRR} \times i) + \text{Resting HR}

Variables, symbols and units

$a$: Age(years)
$\text{Max HR}$: Estimated maximum heart rate(bpm)
$\text{Resting HR}$: Resting heart rate, measured at rest(bpm)
$\text{HRR}$: Heart Rate Reserve (Max HR − Resting HR)(bpm)
$\text{Target HR}$: Target heart rate for a given intensity(bpm)
$i$: Intensity as a decimal (0.5 = 50%, 1.0 = 100%)

Calculation method explained

First, Maximum Heart Rate is estimated as 220 minus your age. Heart Rate Reserve (HRR) is calculated by subtracting your resting heart rate from your max. Each training zone is then computed using the Karvonen formula: Target HR = (HRR × intensity%) + Resting HR. This produces five BPM ranges from recovery (50–60%) to VO2 max (90–100%).

Each zone uses the Karvonen formula with a low and high intensity to produce a BPM range:

| Zone | Name | Intensity | Purpose | | --- | --- | --- | --- | | 1 | Recovery | $i = 0.50$ – $0.60$ | Active recovery, warm-up | | 2 | Aerobic Base | $i = 0.60$ – $0.70$ | Aerobic base, steady aerobic work | | 3 | Aerobic | $i = 0.70$ – $0.80$ | Endurance, cardiovascular fitness | | 4 | Threshold | $i = 0.80$ – $0.90$ | Lactate threshold, race pace | | 5 | VO2 Max | $i = 0.90$ – $1.00$ | Maximal aerobic capacity, intervals |

References and source material

Examples

30-year-old with average resting HR30 years · 65 bpm → 190 bpm

Age 30, resting HR 65 bpm

Age: 30 years
Resting Heart Rate: 65 bpm

Estimated Max Heart Rate: 190 bpm

Fit 25-year-old athlete25 years · 52 bpm → 195 bpm

Age 25, resting HR 52 bpm

Age: 25 years
Resting Heart Rate: 52 bpm

Estimated Max Heart Rate: 195 bpm

45-year-old beginner45 years · 75 bpm → 175 bpm

Age 45, resting HR 75 bpm

Age: 45 years
Resting Heart Rate: 75 bpm

Estimated Max Heart Rate: 175 bpm

Frequently Asked Questions

What is the Karvonen method?

The Karvonen method calculates target heart rate using your Heart Rate Reserve (HRR = Max HR − Resting HR). Target HR = (HRR × intensity%) + Resting HR. It is more personalized than a simple percentage of max because it accounts for your individual resting heart rate.

How do I find my resting heart rate?

Measure your pulse first thing in the morning before getting out of bed, ideally over several days and average the results. Place two fingers on your wrist or neck and count beats for 60 seconds. Most fitness watches also track this automatically.

What is Zone 2 training?

Zone 2 (60–70% intensity) is a lower-intensity aerobic range. Many people use this range for steady aerobic work and endurance training.

Is 220 minus age accurate?

The 220 − age formula is a rough estimate. Actual max heart rate varies by individual and can differ by meaningfully. For a precise measurement, consider a graded exercise test supervised by a medical professional.

Which zone is best for weight loss?

Different zones trade off comfort and total workload. Use these ranges as general training guides, not fat-loss guarantees.

Heart Rate Zones Calculator

30-year-old with average resting HR

How It Works

Examples

Frequently Asked Questions

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