Heart Rate Zone Calculator
Find your five personal heart-rate training zones using your age (or measured max HR) and resting heart rate.
How to use the heart rate zone calculator
- Enter your age, or your measured maximum heart rate if you know it.
- Optionally add your resting heart rate for the more accurate Karvonen method.
- Click Calculate to see all five zones in beats per minute.
What each training zone is for
Zone 1–2 build aerobic base and aid recovery, Zone 3 is tempo/steady effort, Zone 4 raises lactate threshold, and Zone 5 develops top-end VO2 max. Most endurance plans spend the majority of time in Zones 1–2.
Frequently asked questions
How are heart rate zones calculated?
Zones are percentages of your heart-rate reserve (max HR minus resting HR) added back to resting HR — the Karvonen method. Without resting HR, zones use a simpler percentage of max HR.
What is the formula for maximum heart rate?
A common estimate is 220 minus your age. This tool uses the more accurate Tanaka formula (208 − 0.7 × age) when you don't provide a measured max.
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