Heart Rate Zone Calculator
Find your five training heart rate zones using the Karvonen method.
190 bpm
Estimated Max Heart Rate (220 − age)
Zone 1 — Warm Up
Recovery, base endurance
125–138 bpm
50–60%
Zone 2 — Fat Burn
Fat burning, aerobic base
138–151 bpm
60–70%
Zone 3 — Aerobic
Cardiovascular fitness
151–164 bpm
70–80%
Zone 4 — Anaerobic
Speed, power, VO2 max
164–177 bpm
80–90%
Zone 5 — Max
Peak performance
177–190 bpm
90–100%
How the Heart Rate Zone Calculator Works
This calculator divides your training intensity into five heart rate zones, each targeting a different fitness benefit from recovery to peak performance.
It first estimates your max heart rate as 220 minus your age, then calculates heart rate reserve (HRR) by subtracting your resting heart rate from that max. Each zone is a percentage band of HRR added back to your resting heart rate — the Karvonen method, which is more personalized than using percent of max heart rate alone.
Example: A 30-year-old with a resting heart rate of 60 bpm has a max heart rate of 190 and an HRR of 130. Zone 2 (60-70%) works out to roughly 138-151 bpm.