Heart Rate Zone Calculator
Find your five heart rate training zones from your age, with the Karvonen method if you know your resting pulse.
About the Heart Rate Zone Calculator
Training zones split your effort range into five bands, from easy recovery to all-out. The Karvonen method uses heart rate reserve (max minus resting), which personalises the zones because a fitter person with a low resting rate gets higher targets.
The formula
Karvonen: target = resting + % × (max − resting)
- Max HR
- 208 − 0.7 × age (Tanaka) unless you enter a measured value
Worked example
Example: Zone 2 (easy endurance) = 133–144 bpm
- Inputs: Age: 44 years; Resting heart rate (optional, for Karvonen): 66 bpm.
- Formula: Karvonen: target = resting + % × (max − resting)
- Result: Zone 2 (easy endurance) = 133–144 bpm
Things to keep in mind
- This is an estimate for general information, not medical advice. Talk to a doctor or other qualified professional about your health.
Questions people ask
Which zone burns the most fat?
Lower zones burn a higher share of fat, but higher zones burn more calories in total. Mixing both works best.
How do I measure resting heart rate?
Count your pulse for 60 seconds on waking, before getting up, on a few mornings and average them.