Heart Rate Zone Calculator
Enter your age and resting heart rate to see all five heart rate training zones for your workouts.
What this calculator does
This calculator breaks your heart rate reserve into five training zones, from very light activity to maximum effort, so you can target the right intensity for different types of workouts.
How the calculation works
Estimated max heart rate uses the common formula 220 minus your age. Each zone is then calculated with the Karvonen method: Target HR = ((Max HR − Resting HR) x %intensity) + Resting HR, applied at the low and high percentage of each zone (for example, Zone 3 uses 70% and 80%). Using your resting heart rate makes the result more personalized than a simple age-based percentage.
Zone 2 is often used for building aerobic base and burning fat as a fuel source, while Zones 4 and 5 build speed and anaerobic capacity. This tool is for general fitness planning and educational purposes; anyone with a heart condition or other health concerns should consult a qualified professional before starting a new training intensity.