Heart Rate Zone Calculator
Find your personal heart rate training zones based on age and resting heart rate. Use the Karvonen method to target the right intensity for recovery, fat burn, cardio, and peak performance.
How to Use
Enter your age and resting heart rate (measured first thing in the morning before getting out of bed). Click Calculate Zones to see your five heart rate training zones, each with a specific BPM range and training purpose. Use these zones to guide your workouts — lower zones for recovery and fat burning, higher zones for cardio fitness and peak performance.
Karvonen Formula
Max Heart Rate = 220 - Age
Heart Rate Reserve (HRR) = Max HR - Resting HR
Target HR = (HRR × Intensity%) + Resting HR
The Karvonen method is more accurate than simple percentage-of-max formulas because it accounts for your resting heart rate. A lower resting heart rate generally indicates better cardiovascular fitness. The five zones range from 50% to 100% of your heart rate reserve, each targeting different physiological adaptations — from active recovery to maximum VO2 max training.