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
How do you calculate heart rate zones?
Estimate HRmax (often 220 − age), compute heart-rate reserve HRR = HRmax − HRrest, then zone bpm = HRrest + (% × HRR). Typical bands span recovery through VO₂-max efforts. Formulas are estimates — medical limits override them.
About this tool
Heart-rate zones turn intensity into usable bpm ranges for easy, steady, tempo, and hard efforts. This page uses age and resting heart rate (Karvonen / heart-rate reserve style) so zones track your fitness baseline, not only max HR guesses.
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.
Worked examples
Example 1: max HR estimate
Age 30 → HRmax ≈ 220 − 30 = 190 bpm (common classroom estimate).
Example 2: heart-rate reserve
HRmax = 190, HRrest = 60 → HRR = 130 bpm. A 70% effort target ≈ 60 + 0.70×130 = 151 bpm.
Example 3: easy zone idea
Many plans put easy aerobic work near 50–60% of HRR — conversational pace, not all-out intervals.
Frequently asked questions
What is the Karvonen method?
It sets intensity from heart-rate reserve: target = HRrest + % × (HRmax − HRrest). That uses both max and resting rates instead of % of max alone.
How do I estimate maximum heart rate?
A common estimate is 220 − age. It is approximate; lab tests or field tests are more personal. Use the formula your coach or course specifies.
What are the five training zones?
Zones usually run from easy recovery and aerobic base through tempo/threshold work up to high-intensity intervals. Exact % cutoffs vary by system; the calculator shows the bpm bands for your inputs.
Can I use this if I take heart medication?
Heart-rate targets can be unreliable on some medications. Follow clinician guidance and do not treat calculator zones as medical clearance.
Why do my watch zones differ?
Devices may use different HRmax formulas, zone percentages, or measured max HR. Align definitions before comparing numbers.