Five zones
Shows the bpm range for each zone from recovery to max.
Fitness Calculator
Heart Rate Zone Calculator — Max HR & Target Zones
Enter your age to get your max heart rate (220 − age) and five training zones. Add resting heart rate for more accurate Karvonen (reserve) zones.
Max heart rate
190 bpm
Max HR = 220 − age
Target zones
Z1 Recovery (50–60%)95–114 bpm
Z2 Endurance (60–70%)114–133 bpm
Z3 Aerobic (70–80%)133–152 bpm
Z4 Threshold (80–90%)152–171 bpm
Z5 Maximum (90–100%)171–190 bpm
Add resting heart rate for Karvonen (reserve) zones.
What is the heart rate zone calculator?
Training by heart rate makes workouts more effective. From your max heart rate (the common 220 − age estimate), it computes five zones — recovery, endurance, aerobic, threshold, and maximum. Add your resting heart rate to get personalized zones via the Karvonen (heart-rate reserve) method.
How to use
- 1 Enter your age.
- 2 Optionally enter your morning resting heart rate for more accuracy.
- 3 Read your max heart rate and five target zones.
Highlights
Karvonen support
Uses heart-rate reserve when you enter resting HR.
Instant
Results update as you type.
FAQ
Is the max HR formula accurate?+
220 − age is convenient but has ±10–12 bpm error. For more precision, use a measured max or a formula like Tanaka (208 − 0.7 × age).
Which zone should I train in?+
It depends on your goal. Z2–Z3 are common for base fitness and fat use; Z4–Z5 build cardiovascular capacity.
How do I measure resting HR?+
Measure for one minute right after waking while calm, or use a wearable's recorded value.
Related tools
220 − age is a general estimate with ±10–12 bpm error. If you have heart conditions or take medication, discuss exercise intensity with a doctor.