Heart Rate Zone Calculator
Know your max? Enter it. Otherwise, estimate using the button (220 - age).
About this calculator
This Heart Rate Zone Calculator lets you choose the method. Enter your age to estimate your maximum heart rate with 220 minus age, or type your known maximum if you have tested it. Pick a simple percentage of maximum or the Karvonen heart-rate-reserve method, and you get five zones with a plain description of the effort each represents.
The Karvonen option needs your resting heart rate. The percentage method does not. Both show the same five zones, from recovery to peak.
How to use it
- Enter your Age and press Estimate from age, or type your own Max Heart Rate.
- Enter your Resting Heart Rate.
- Choose the Formula: percentage of max, or Karvonen.
- Read the five zones, the maximum used and the reserve.
Two methods
Percentage method: Zone limit = Max HR × intensity %. Karvonen: Zone limit = Resting HR + (Max − Resting) × intensity %. Intensity bands are 50 to 60, 60 to 70, 70 to 80, 80 to 90 and 90 to 100%.
Worked example
Age 30, max 190, resting 65, Karvonen
| Zone 1 Recovery | 128 to 140 bpm |
| Zone 2 Endurance | 140 to 153 bpm |
| Zone 3 Aerobic | 153 to 165 bpm |
| Zone 4 Threshold | 165 to 178 bpm |
| Zone 5 Peak | 178 to 190 bpm |
With the plain percentage method, zone 2 for the same person would be 114 to 133 bpm, lower because it ignores your resting rate.
This tool gives general information, not medical advice. Talk to a doctor or dietitian before making changes to your diet, exercise or medication.
Tips and common mistakes
- Use Karvonen if you know your resting rate. It adapts to fitness.
- If you have done a maximal test, type the real value instead of the age estimate.
- Zones are guides, not rules. Use breathing and perceived effort as well.
- Lower your targets when you are ill, tired or in heat.
- Check with a doctor before hard training if you have a heart condition.
Frequently asked questions
Which method is better, percentage or Karvonen?
Karvonen is more personal since it uses your resting rate.
How do I estimate maximum heart rate?
220 minus age is the common estimate.
What is heart rate reserve?
Maximum heart rate minus resting heart rate.
What is the best zone for weight loss?
Zones 2 and 3 for most sessions, with some higher intensity.
Can I enter my own maximum?
Yes.
Is this safe for everyone?
If you have heart disease or take heart medicine, follow your doctor's advice.