Heart Rate Zone Calculator

Calculate your maximum heart rate and training zones based on age and resting heart rate.

Max Heart Rate

190 bpm

ZoneRangebpm
Zone 1 (Recovery)66% - 73%125 - 138
Zone 2 (Aerobic)73% - 79%138 - 151
Zone 3 (Tempo)79% - 86%151 - 164
Zone 4 (Threshold)86% - 93%164 - 177
Zone 5 (Anaerobic)93% - 100%177 - 190

What Is a Heart Rate Zone Calculator?

Calculate your five heart rate training zones.

Personalized zone ranges using the Karvonen or max heart rate percentage method.

How to Calculate Heart Rate Zones

Follow these steps:

  • Enter your age.
  • Enter your resting heart rate (for the Karvonen method).
  • Choose your preferred calculation method.
  • Click calculate to see your five training zones.

Tips

  • Use Zone 2 to build endurance.
  • Use Zones 4-5 to improve speed and performance.
  • Monitor your heart rate during workouts.

Frequently Asked Questions

What are heart rate zones?+
Heart rate zones divide effort into 5 levels based on a percentage of your maximum heart rate. Each zone trains a different energy system — from easy recovery (Zone 1) to maximal effort sprints (Zone 5).
What is the Karvonen method?+
Karvonen uses your heart rate reserve (max heart rate - resting heart rate) for more personalized zones. It accounts for your fitness level through your resting heart rate and is more accurate than simple percentages of max heart rate.
How do I find my resting heart rate?+
Measure your pulse before getting out of bed in the morning for 3 consecutive days. Count beats for 60 seconds. Take the average. Typical resting heart rate: 60-80 bpm (athletes: 40-60).

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Heart Rate Zone Calculator — free online heart rate zone calculator, training zones, karvonen method, max heart rate, heart rate calculator. No signup required. Works in your browser.