What is the Heart Rate Zone Calculator?
Find your cardio training heart rate zones from age, resting heart rate, and max HR estimates. Use the Karvonen heart rate reserve method or simple % of max HR. Choose 5-zone or 3-zone models with BPM ranges for recovery, endurance, aerobic, threshold, and max effort. Free, private, and instant in your browser.
How to use the Heart Rate Zone Calculator
- Enter your age and resting heart rate (for Karvonen zones).
- Pick a max HR formula or enter a known max HR.
- Choose % of max HR or Karvonen method and 3 or 5 zones.
- Review BPM ranges for each training zone.
- Copy zone targets for your watch, bike computer, or training plan.
Common use cases
- Setting zone 2 endurance runs for marathon training
- Programming interval workouts in zone 4–5
- Choosing easy recovery ride heart rates after hard sessions
Frequently asked questions
- What is the Karvonen formula?
- Target HR = (max HR − resting HR) × intensity% + resting HR. It personalizes zones using your heart rate reserve instead of only max HR.
- Which max heart rate formula should I use?
- 220 − age is a common estimate. Tanaka (208 − 0.7 × age) is often more accurate for adults. Gulati is tailored for women. Use a lab-tested max HR if you have one.
- What are the 5 training zones?
- Typically: Zone 1 recovery (50–60%), Zone 2 endurance (60–70%), Zone 3 aerobic (70–80%), Zone 4 threshold (80–90%), Zone 5 maximum (90–100%).
- How do I measure resting heart rate?
- Count your pulse for 60 seconds right after waking, before getting out of bed. Take the average over several mornings for best accuracy.
- Is my health data uploaded?
- No. All calculations run locally in your browser.
