Heart Rate Zone Calculator
Training zones based on your estimated max heart rate.
Last updated
How to find your heart rate zones
- Enter your age.
- Choose percentage of max heart rate, or Karvonen and enter your resting heart rate.
- Read the beats-per-minute range for each training zone.
About the two methods
"% of max heart rate" is the simpler, more common approach: each zone is a straight percentage of your estimated max heart rate (220 − age, a widely used but rough population formula). The Karvonen method instead works from your heart rate reserve — the gap between resting and max heart rate — with target = (max − resting) × percent + resting. Karvonen tends to better reflect individual fitness since it accounts for your resting heart rate, but needs an accurate resting measurement (taken first thing in the morning, before getting up) to be useful.
Nothing entered here is sent to a server — the entire calculation runs as JavaScript in your browser tab.
Questions about heart rate zones
How do I work out my maximum heart rate?
The usual estimate is 220 minus your age, so about 190 at age 30. It’s a population average, and your real maximum may be 10 or more beats higher or lower.
What is zone 2 training?
Easy, steady exercise at roughly 60–70% of maximum heart rate, where you can still hold a conversation. It builds endurance and is used for much of many training plans.
Which method should I choose?
Karvonen uses your resting heart rate as well, so it reflects your fitness better, as long as you measure your resting rate first thing in the morning before getting up.
Is this medical advice?
No. If you have a heart condition or take medication that affects heart rate, ask your doctor which limits are safe for you.