Heart Rate Zones
Calculate personalized training zones with resting and maximum heart rate. Free online calculator with formulas and step-by-step solutions.
Key formula
training zones from max or heart-rate-reserve methods
About this tool
Heart-rate zones help translate exercise intensity into usable training ranges. This tool is educational because it shows that intensity can be structured instead of guessed, especially when users understand how resting and maximum heart rate affect the result.
How to use this calculator
- Enter realistic personal values and double-check the chosen unit system before calculating.
- Use the result as a planning estimate, not as a diagnosis or guaranteed outcome.
- Compare the output with your goal, context, and any relevant professional guidance.
- Review the steps to understand how the estimate was produced from your inputs.