Heart rate zone calculator
Calculate heart rate training zones from age or max HR. Supports Karvonen (HRR) and percentage-of-max methods with five zones.
- Free, no sign-up
- No data stored
- Reviewed 2026-01-15
Your details
Results
- Resting hr
- 60 bpm
- Hr reserve
- 124 bpm
- Fat burn zone
- 134–146 bpm
- Aerobic zone
- 146–159 bpm
Hr reserve note
Zone2 label
Zone3 label
Zones table
| Zone | Intensity | Heart rate | Purpose |
|---|---|---|---|
| Zone1 label | 50–60 % | 122–134 bpm | Zone1 purpose |
| Zone2 label | 60–70 % | 134–146 bpm | Zone2 purpose |
| Zone3 label | 70–80 % | 146–159 bpm | Zone3 purpose |
| Zone4 label | 80–90 % | 159–171 bpm | Zone4 purpose |
| Zone5 label | 90–100 % | 171–184 bpm | Zone5 purpose |
Karvonen note
Hr note
About the Heart Rate Zone Calculator
Calculate your five heart rate training zones for targeted cardiovascular exercise. Enter your age (for estimated max HR) or a known maximum, plus resting heart rate for the Karvonen method.
Zone 2 (60–70% HRR) is increasingly popular for aerobic base building. Higher zones (4–5) develop speed and VO₂max.
How to use the Heart Rate Zone Calculator
- Enter your age or known max heart rate.
- Enter your resting heart rate for Karvonen method.
- Select formula: percentage of max or Karvonen (HRR).
- View your five training zones with BPM ranges.
Frequently asked questions
How do I find my max heart rate?
The common estimate is 220 − age. More accurate formulas (Tanaka: 208 − 0.7×age) are available. A lab test or field test gives the truest value.
What is the fat-burning zone?
Zone 2 (60–70%) uses a higher proportion of fat for fuel, but total calorie burn is lower than higher intensities. Both zones contribute to fat loss.
Should I use Karvonen or % of max?
Karvonen (heart rate reserve) is more personalised because it factors in fitness via resting HR. It is the preferred method for most athletes.