Heart Rate Zone Calculator
What this heart rate zone calculator does
This calculator estimates your key training heart rates using the Karvonen method. You enter your age and resting heart rate, and it calculates:
- Your estimated maximum heart rate.
- Your heart rate reserve (the difference between maximum and resting heart rate).
- Five common training zones with lower and upper beats-per-minute (bpm) limits.
The goal is to give you a simple, personalized guide for pacing your cardio workouts, whether you run, cycle, swim, or do gym-based conditioning.
Why train using heart rate zones?
Heart rate is a practical way to measure how hard your body is working. Instead of relying only on how you feel, heart rate zones provide numeric ranges you can use to:
- Keep easy days truly easy for better recovery.
- Ensure hard workouts are hard enough to stimulate adaptation.
- Distribute your weekly training across different intensities.
- Track fitness changes over time (for example, a lower heart rate at the same pace).
Because the Karvonen method includes your resting heart rate, it adapts to your current fitness level better than simple percentage-of-max formulas.
Key formulas and definitions
This calculator uses a few standard equations from exercise physiology. The variables are:
- Age: your age in years.
- HRrest: resting heart rate in bpm, measured at complete rest.
- HRmax: estimated maximum heart rate in bpm.
- HRR: heart rate reserve in bpm.
- p: desired intensity expressed as a decimal (for example, 0.60 for 60%).
Estimating maximum heart rate
A common estimate for maximum heart rate is:
HR_max = 220 − Age
In MathML, this can be written as:
This formula is an average trend, not a precise prediction for every person, but it is widely used as a starting point.
Heart rate reserve
Heart rate reserve is the difference between your maximum and resting heart rates:
HR_R = HR_max − HR_rest
It represents the range within which your heart rate can increase during exercise.
Karvonen target heart rate formula
The Karvonen method sets a target heart rate for a given intensity as:
HR_target = HR_rest + (HR_max − HR_rest) × p
Using heart rate reserve (HRR):
HR_target = HR_rest + HR_R × p
Where p is a fraction such as 0.50 (50%) or 0.75 (75%). The calculator applies this formula to compute the lower and upper limits of each training zone.
Typical heart rate training zones
Different coaches may use slightly different names or boundaries, but a five-zone system based on heart rate reserve is common. The table below summarizes typical ranges and purposes:
| Zone | HRR range | Typical purpose |
|---|---|---|
| Zone 1 | 50–60% of heart rate reserve | Very light activity, warm-ups, cool-downs, and active recovery. |
| Zone 2 | 60–70% of heart rate reserve | Easy endurance work that supports aerobic base building and fat metabolism. |
| Zone 3 | 70–80% of heart rate reserve | Moderate, steady aerobic sessions that improve stamina but feel comfortably hard. |
| Zone 4 | 80–90% of heart rate reserve | Hard efforts near your lactate threshold; used for tempo runs and longer intervals. |
| Zone 5 | 90–100% of heart rate reserve | Very hard, near-maximal intensity for short intervals and sprints. |
How to interpret your results
After you enter your age and resting heart rate, the calculator will display:
- Your estimated HRmax from the 220 − age formula.
- Your HRR, or heart rate reserve.
- A table of five zones, each with a lower and upper bpm limit.
Some practical tips for using these numbers:
- Lower end of a zone: Good for longer sessions, building endurance, and managing fatigue.
- Upper end of a zone: Useful for shorter workouts when you want more stimulus in less time, but it will require more recovery.
- Resting heart rate: Over weeks or months, a lower resting heart rate at the same fitness level often indicates improved cardiovascular efficiency.
Using zones in your weekly training
The exact mix of zones depends on your experience, goals, and time available, but the guidelines below are common for healthy adults:
- Most sessions in Zone 1–2: Many endurance programs keep 60–80% of total training time in these easier zones.
- Selective use of Zone 3: Helpful for moderate continuous efforts but easy to overdo if every session drifts into this range.
- Limited Zone 4–5 work: Typically reserved for 1–2 high-intensity sessions per week, separated by easier days.
Always adjust based on how you feel, how well you recover, and any guidance from a coach or healthcare professional.
Worked example
The example below shows how the calculator applies the Karvonen formula step by step. The actual calculator performs these computations for you automatically.
Example inputs
- Age: 35 years
- Resting heart rate (HRrest): 60 bpm
Step 1: Estimate maximum heart rate
HR_max = 220 − Age = 220 − 35 = 185 bpm
Step 2: Compute heart rate reserve
HR_R = HR_max − HR_rest = 185 − 60 = 125 bpm
Step 3: Find target heart rates for each zone
To find a target at 60% intensity (the lower end of Zone 2), use p = 0.60:
HR_target = 60 + 125 × 0.60 = 60 + 75 = 135 bpm
Repeating this for each zone boundary gives approximate ranges such as:
| Zone | Intensity band | Example range (bpm) |
|---|---|---|
| Zone 1 | 50–60% HRR | ~123–135 bpm |
| Zone 2 | 60–70% HRR | ~135–148 bpm |
| Zone 3 | 70–80% HRR | ~148–160 bpm |
| Zone 4 | 80–90% HRR | ~160–173 bpm |
| Zone 5 | 90–100% HRR | ~173–185 bpm |
Your personal results will differ based on your own age and resting heart rate values.
Comparing methods of setting heart rate zones
The Karvonen method is one of several ways to define training zones. The table below compares it with two other common approaches.
| Method | What it uses | Main advantage | Main limitation |
|---|---|---|---|
| Karvonen (heart rate reserve) | Estimated HRmax and HRrest | Adapts zones to your resting heart rate and current fitness. | Still relies on estimated HRmax and can be off for some individuals. |
| Simple % of HRmax | Only estimated HRmax | Very easy to calculate and understand. | Does not account for individual differences in resting heart rate. |
| Lactate threshold or lab testing | Lab or field tests, sometimes with blood lactate or gas analysis | Can provide highly individualized, performance-focused zones. | Requires testing, equipment, or professional guidance and is not always accessible. |
Assumptions, limitations, and safety notes
This calculator is intended for general fitness and training guidance, not for diagnosis, treatment, or medical decision-making. Important points to keep in mind:
- Formulas are estimates: The 220 − age equation is a population average. Your true maximum heart rate may be significantly higher or lower.
- Individual variation is large: Genetics, training history, and sex can all affect maximum and resting heart rates, as well as how you respond to different intensities.
- Medications and conditions matter: Drugs such as beta blockers, certain anti-arrhythmics, and some antidepressants can blunt or alter heart rate responses. Heart disease, arrhythmias, and other medical conditions can also change what is safe or appropriate.
- Perceived exertion still counts: Always pay attention to how you feel. If you feel unwell, dizzy, or unusually short of breath, stop exercising and seek advice.
- Not a substitute for testing: Laboratory or well-designed field tests can provide more accurate and individualized training zones, especially for competitive athletes.
- Consult a professional when in doubt: If you have cardiovascular or metabolic conditions, are pregnant, take heart-related medication, or are new to exercise, talk to a healthcare professional before following any intensity-based program.
Frequently asked questions
How do I measure my resting heart rate?
Measure your resting heart rate when you are calm, relaxed, and not recently active. Many people do this first thing in the morning, lying in bed. Count your pulse for 30 seconds and double it, or for a full 60 seconds. You can use a heart rate monitor, smartwatch, or manually check your pulse at the wrist or neck.
Which heart rate zone is best for fat loss?
Zones 1–2 are often recommended for longer, easier sessions that rely more on fat as a fuel source. However, total energy expenditure and consistency are more important than a specific “fat-burning zone.” A mix of easier and harder sessions, matched to your fitness and preferences, usually works better than focusing on one zone alone.
Do I need an accurate maximum heart rate test?
For general health and recreational fitness, the 220 − age estimate is usually adequate. Competitive athletes, or people whose heart rate responses seem unusual, may benefit from more precise testing supervised by a qualified professional.
How often should I train in high-intensity zones?
For many healthy adults, one or two high-intensity sessions (Zone 4–5) per week is enough, separated by easier days. Doing too much high-intensity work without sufficient recovery can increase injury risk and fatigue. If you are new to exercise or returning after a break, start with mostly Zone 1–2 and add intensity gradually.
About this calculator
This tool follows common exercise physiology practices and the Karvonen heart rate reserve method originally described by Martti Karvonen and colleagues in the 1950s. It is designed for educational and training planning purposes only. Always adapt the outputs to your own context and professional advice where relevant.