Heart Rate Zone Calculator
Calculate your 5 training heart rate zones for optimal workouts
Maximum Heart Rate: 190 bpm
Calculate Zones
How to Use
- Enter your age to calculate maximum heart rate (220 − age).
- Optionally enter your resting heart rate for Karvonen formula zones.
- Click 'Calculate Zones' to see all 5 training zones.
- Use a heart rate monitor during exercise to stay in your target zone.
- Match the zone to your training goal for optimal results.
About Heart Rate Training
Maximum Heart Rate
Maximum heart rate (MHR) is the highest number of beats per minute your heart can safely achieve during exercise. The standard estimate is 220 − age. For example, a 30-year-old has an estimated MHR of 190 bpm. This is an approximation; actual MHR can vary by ±10–12 bpm and should ideally be measured during a supervised stress test.
The 5 Training Zones
Zone 1 (50–60% MHR): Very light recovery activity. Zone 2 (60–70% MHR): Light aerobic, primary fat-burning zone. Zone 3 (70–80% MHR): Moderate aerobic, improves endurance. Zone 4 (80–90% MHR): Hard anaerobic effort, improves speed. Zone 5 (90–100% MHR): Maximum sprint effort, builds peak power.
Zone 2 Training Benefits
Zone 2 training (60–70% MHR) is gaining popularity due to its effectiveness for building aerobic base and fat metabolism without excessive fatigue. Training predominantly in Zone 2 improves mitochondrial density, lactate clearance, and cardiovascular efficiency. Top endurance athletes spend 80% of training time in Zone 2.
Karvonen Formula
The Karvonen (Heart Rate Reserve) method provides more personalized zones by accounting for your resting heart rate. HRR = Max HR − Resting HR. Target HR = Resting HR + (HRR × intensity%). For example, Zone 2 target = Resting HR + (HRR × 60–70%). This method is more accurate for trained individuals.
Key Features
- Calculates all 5 standard training zones
- Color-coded zones for easy identification
- Optional Karvonen method for resting heart rate users
- Shows purpose and benefits of each zone