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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.

years
bpm
Examples

Age 30, resting HR 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

Use the zones as general intensity ranges. Adjust training plans to your fitness level and medical context.

Training guidance only — not a medical assessment. The 220 − age formula is a rough population estimate and can differ meaningfully from your actual maximum heart rate. For a precise max heart rate, do a graded exercise test under medical supervision; see your doctor before starting a new training plan or if you have heart, blood-pressure, or breathing concerns.

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Examples

How It Works

Formula

Max HR=220−a\text{Max HR} = 220 - a

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

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

Variables

aa

Age(years)

Max HR\text{Max HR}

Estimated maximum heart rate(bpm)

Resting HR\text{Resting HR}

Resting heart rate, measured at rest(bpm)

HRR\text{HRR}

Heart Rate Reserve (Max HR − Resting HR)(bpm)

Target HR\text{Target HR}

Target heart rate for a given intensity(bpm)

ii

Intensity as a decimal (0.5 = 50%, 1.0 = 100%)

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=0.50i = 0.50–0.600.60 | Active recovery, warm-up | | 2 | Aerobic Base | i=0.60i = 0.60–0.700.70 | Aerobic base, steady aerobic work | | 3 | Aerobic | i=0.70i = 0.70–0.800.80 | Endurance, cardiovascular fitness | | 4 | Threshold | i=0.80i = 0.80–0.900.90 | Lactate threshold, race pace | | 5 | VO2 Max | i=0.90i = 0.90–1.001.00 | Maximal aerobic capacity, intervals |

Frequently Asked Questions

01What 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.
02How 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.
03What 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.
04Is 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.
05Which 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.

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