Heart Rate Zone Calculator
Optimize Your Training with Heart Rate Zones
Calculate your personalized heart rate training zones to optimize your workouts, improve fitness, and achieve your training goals more effectively.
Calculate Your Zones
Your age is used to estimate maximum heart rate
Karvonen formula is more accurate but requires resting heart rate
Measure first thing in the morning before getting out of bed
How to Measure Resting Heart Rate
- • Measure first thing in the morning
- • Before getting out of bed
- • Use two fingers on wrist or neck
- • Count beats for 60 seconds
Important Note
These zones are estimates. For most accurate results, consider a professional fitness assessment. Consult your doctor before starting any new exercise program.
About Heart Rate Zones
Heart rate zones are ranges of heartbeats per minute that correspond to different training intensities. Training in specific zones helps you achieve different fitness goals more effectively.
The Karvonen formula takes into account your resting heart rate, providing a more personalized and accurate calculation of your training zones compared to the simple percentage of max HR method.
Calculation Formulas
Maximum Heart Rate:
Max HR = 220 - Age
Karvonen Formula:
Target HR = ((Max HR - Resting HR) × %Intensity) + Resting HR
Zone-Specific Benefits
| Zone | Intensity | Primary Benefit | Duration |
|---|---|---|---|
| Zone 1 | 50-60% | Recovery & warm-up | 20-40 min |
| Zone 2 | 60-70% | Fat burning & base fitness | 40-80 min |
| Zone 3 | 70-80% | Aerobic capacity | 30-60 min |
| Zone 4 | 80-90% | Lactate threshold | 10-30 min |
| Zone 5 | 90-100% | VO2 max & speed | 2-10 min |
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