Heart Rate Zone Calculator
Training zones based on your estimated max heart rate.
Last updated
Educational tool, not medical advice. The age-based max heart rate formula is a rough population average with a wide individual margin of error. Consult a healthcare provider before starting an intense training program. See our terms for details.
—Estimated max HR (220 − age)
Enter your age above.
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.