Heart Rate Zone Calculator
Find your five training zones and the beats-per-minute range for each — so you can train at the right intensity for recovery, endurance or max effort.
What is a heart rate zone calculator?
A heart rate zone calculator turns your predicted maximum heart rate into five intensity bands, each with a beats-per-minute range. The most common estimate of max heart rate is the simple 220 − age formula, which gives a ballpark figure for most adults. This calculator uses that to define the five standard zones: recovery (50-60%), base endurance (60-70%), aerobic (70-80%), threshold (80-90%) and max effort (90-100%).
When you enter a resting heart rate and switch to the Karvonen method, the zones are recomputed as THR = resting HR + intensity × (max HR − resting HR). Karvonen is often a better fit for people who train regularly or are older, because it accounts for your personal resting heart rate rather than assuming every heart behaves identically. With either method you get a practical range of beats per minute to target in training, so you can pace an easy run, a steady ride or a hard interval session correctly. Everything runs instantly in your browser.
How to use
- Enter your age in years.
- Optionally enter your resting heart rate in beats per minute.
- Choose the method: standard (220 − age) or Karvonen.
- Click Calculate zones to see your max heart rate and the five zone ranges.
How the zones are calculated
Max HR = 220 − age Standard zone bpm range = intensity × max HR Karvonen: THR = resting HR + intensity × (max HR − resting HR)
Each zone is defined by a lower and upper intensity, giving you the bpm window to stay in for that effort level.
Example
For a 30-year-old, the standard method predicts a max heart rate of 190 bpm. Zone 2 (60-70%), for example, is about 114-133 bpm; Zone 4 (80-90%) is roughly 152-171 bpm. Adding a resting heart rate of 60 bpm and switching to the Karvonen method widens the ranges and shifts them lower, so Zone 2 becomes about 138-151 bpm and Zone 4 about 172-182 bpm.
Common use cases
- Easy running or base building: stay in zone 2 to build aerobic endurance.
- Interval training: push into zones 4-5 for short, high-intensity efforts.
- Cycling and racing: match your perceived effort to a target bpm range.
- Fat-burn sessions: hold zones 1-2 to use fat as a primary fuel source.
Pro tips
- Measure resting HR properly: take it first thing in the morning, averaged over a few days.
- Use Karvonen for a personal range: it is more precise if you know your resting heart rate.
- Keep most training easy: the majority of your weekly volume should sit in zones 2-3 to avoid overtraining.
- Recheck as you age: your max heart rate falls with age, so recalculate periodically.
FAQ
What are heart rate zones?
Heart rate zones are intensity bands expressed as a percentage of your maximum heart rate. Each zone targets a different training outcome, from easy recovery to maximum effort.
What is the 220-age formula?
It is a simple, widely used estimate of maximum heart rate: Max HR = 220 − your age. For a 30-year-old that is 190 beats per minute.
Is the 220-age formula accurate?
It is a rough population average with an error of about ±10-15 beats per minute. For precise training you would do a proper max HR test or use a lab estimate.
What is the Karvonen method?
The Karvonen method uses your resting heart rate to compute training zones: THR = resting HR + intensity × (max HR − resting HR). It is often more accurate for fitter or older people.
What are the 5 standard zones?
Zone 1 50-60% (recovery), Zone 2 60-70% (base/endurance), Zone 3 70-80% (aerobic), Zone 4 80-90% (threshold), and Zone 5 90-100% (max effort).
How do I measure resting heart rate?
Take your pulse first thing in the morning before getting up, or use a fitness tracker. Measure over a few mornings and take the average for good accuracy.
Should I use Karvonen or 220-age?
For most beginners the simple 220-age method is fine. If you know your resting heart rate and want a more personalised range, use the Karvonen method.
What zone should I train in for fat burn?
Zones 1 and 2 (about 50-70% of max HR) use fat as a fuel source and are great for low-intensity endurance, but total calories burned are higher at higher intensities.
Can I train too hard?
Yes. Spending too long in zones 4-5 causes fatigue and injury risk. Most people get the best mix by doing most training in zones 2-3 with a little high-intensity work.
Is this heart rate calculator medical advice?
No. Zone percentages are general training guides, not medical guidance. Check with a doctor before intense exercise if you have health conditions.
Is this heart rate calculator free?
Yes. It runs entirely in your browser and no data is uploaded anywhere.
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