Free & private

Heart Rate Zone Calculator

Find your five heart rate training zones using the Karvonen (heart rate reserve) method, based on your age and resting heart rate.

Your details

Measure resting heart rate first thing in the morning for accuracy.

years
bpm
♥Your result will appear hereAdd your age and resting heart rate, then select calculate.
Estimated maximum heart rate
0bpm
0Resting HR
0Heart rate reserve
ZoneIntensityBPM range

Maximum heart rate is estimated as 220 minus age and varies between individuals. Consult a healthcare professional before starting intense training, especially with any heart condition.

How to use the heart rate zone calculator

Enter your age and your resting heart rate — ideally measured first thing in the morning before getting out of bed — then select calculate. Everything runs locally in your browser, so nothing is uploaded or stored by this tool.

1. Enter your age

Used to estimate your maximum heart rate (220 − age).

2. Add resting heart rate

A lower resting heart rate usually reflects better cardiovascular fitness.

3. Review your zones

See all five training zones with bpm ranges for your workouts.

Understanding your heart rate zones

The Karvonen method personalizes training zones by using your heart rate reserve — the gap between your maximum and resting heart rate — rather than a simple percentage of maximum heart rate alone, which better reflects individual fitness.

The Karvonen formula

Target HR = (HRR × intensity %) + resting HR, where HRR = maximum HR − resting HR.

The five zones

Recovery, Fat Burn, Aerobic, Anaerobic and Max Effort span 50% to 100% of heart rate reserve.

Finding resting heart rate

Check your pulse for 60 seconds right after waking, before sitting up or drinking caffeine.

How are heart rate training zones calculated?

This calculator uses the Karvonen method: target heart rate = (heart rate reserve × intensity %) + resting heart rate, where heart rate reserve is maximum heart rate minus resting heart rate.

What is heart rate reserve (HRR)?

Heart rate reserve is the difference between your estimated maximum heart rate (220 minus age) and your resting heart rate.

Why use resting heart rate instead of just max heart rate?

Factoring in resting heart rate personalizes the zones to your fitness level, rather than relying on age alone.

Are these heart rate zones accurate for everyone?

They are a widely used estimate. Actual maximum heart rate varies between individuals, so consult a healthcare professional before starting intense training, especially with any heart condition.

Try another free calculator: VO2 Max Estimator, Running Pace Calculator, or Calorie Calculator. Browse all online tools.