Heart Rate Zone Calculator
Calculate training heart-rate zones using maximum heart rate or the Karvonen method.
About the tool
What it does and what to expect
About the tool
What it does and what to expect
Plan training intensity
Runners, cyclists, gym users, and coaches use heart-rate zones to target easy aerobic work, tempo efforts, threshold sessions, or high-intensity intervals. The Karvonen method includes resting heart rate, while percent-of-maximum uses only estimated maximum heart rate.
A worked example
For age 30, estimated maximum heart rate is 187 bpm using 208 − 0.7 × age. With a 65 bpm resting rate, the Karvonen aerobic Zone 2 is approximately 138–150 bpm.
How it works
A simple, local workflow
How it works
A simple, local workflow
- 1Enter age and resting heart rate, then choose Karvonen or percentage-of-maximum.
- 2Maximum heart rate is estimated as 208 − 0.7 × age; Karvonen also calculates heart-rate reserve.
- 3Five zones are produced from 50% through 100% intensity with rounded beats-per-minute ranges.
FAQs
Common questions
FAQs
Common questions
What is the Karvonen heart-rate formula?
Target BPM = resting heart rate + intensity × (maximum heart rate − resting heart rate).
What is Zone 2 training?
Zone 2 is commonly treated as a sustainable aerobic range around 60–70% using the selected method.
Is 220 minus age the best maximum-heart-rate formula?
It is common but approximate. This tool uses 208 − 0.7 × age, which is still an estimate and can differ from measured maximum heart rate.
When should I seek medical guidance before exercise?
Consult a qualified clinician if you have cardiovascular symptoms, known conditions, relevant medication, or concerns about exercise intensity.
Health
Related tools
Body Mass Index Calculator
Calculate your BMI using height and weight in metric or imperial units.
Calorie Calculator
Estimate daily calorie needs for maintenance, mild weight loss, or muscle gain in seconds.
Water Intake Calculator
Estimate a practical daily hydration target using body weight, activity, and climate.
Comments & feedback
Help make this tool better
Found an edge case or have a useful idea? Send a private note to the team. Your email app opens only after you choose to send.