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❤️ Heart Rate Zone Calculator
Find your five heart-rate training zones with the Karvonen formula, using your age and resting heart rate.
About this Heart Rate Zone Calculator
Heart Rate Zone Calculator uses the Karvonen formula, which personalizes training zones with your resting heart rate instead of age alone — so a fit person and a beginner of the same age get sensibly different targets. Zones show where easy recovery ends, where fat-burning endurance sits, and where maximum-effort intervals begin.
How to use it
- Measure your resting heart rate in the morning before getting up (or use your watch average).
- Enter your age and resting heart rate.
- Press Calculate zones.
- Use the table with a heart-rate watch or gym machine during workouts.
Example
A 30-year-old with a 65 bpm resting rate has a max of 190 bpm; Zone 2 works out to 140–153 bpm.
Frequently asked questions
How do I measure resting heart rate accurately?
Take your pulse for a full 60 seconds right after waking, on two or three mornings, and average the results.
Is 220 − age exact?
It is a population estimate that can be off by 10+ bpm for individuals. Treat zones as guidance and listen to your body.
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