Heart Rate Zone Calculator

Estimate your heart rate training zones based on age, resting heart rate, and your preferred calculation method.

Used to estimate your maximum heart rate.
Best measured when fully rested.
Karvonen uses resting heart rate too.
Used for training guidance only.
Helps suggest your most useful zone.
Rounded zones are easier to use during workouts.
How we calculate

The basic method estimates max heart rate as 220 − age. The Karvonen method uses heart rate reserve: target = resting HR + intensity × (max HR − resting HR).