Heart Rate Zone Calculator
Calculate your five training heart-rate zones from age and resting heart rate.
Results update as you type.
About this calculator
A heart-rate zone calculator splits your training range into five zones, from easy recovery to maximum effort. The simple method takes percentages of your maximum heart rate; the Karvonen (heart-rate reserve) method factors in your resting heart rate for more personalised targets. Zones guide how hard to work for endurance, fat burning or peak performance.
Frequently asked questions
What is the difference between the two methods?
The percentage-of-max method simply takes a share of 220 − age. Karvonen uses your heart-rate reserve (max minus resting): target = ((max − resting) × intensity) + resting, which personalises the zones to your fitness.
What are heart-rate zones used for?
Zone 2 builds aerobic base and burns fat efficiently, zone 3–4 improves aerobic capacity and lactate threshold, and zone 5 develops top-end speed. Most endurance plans keep the bulk of training in the lower zones.
Do I need a resting heart rate?
Only for the Karvonen method. The percentage method needs just your age; enter a resting rate under advanced options to use the more personalised calculation.
Results are estimates for general guidance only, not financial, medical or tax advice.