Heart Rate Zone Calculator
Find your training zones using the Karvonen formula
Frequently Asked Questions
The traditional estimate is 220 minus your age. It's a population average and can vary meaningfully between individuals, but it's the standard starting point when you don't have a direct measurement.
Target heart rate = ((max HR − resting HR) × intensity%) + resting HR. Unlike simple percentage-of-max methods, it factors in your resting heart rate (heart rate reserve), which makes it more personalized to your actual fitness level.
Measure your pulse first thing in the morning before getting out of bed, ideally averaged over a few days, for the most accurate resting heart rate.
Lower intensity zones (50-60%) build an aerobic base and aid recovery, moderate zones (60-70%) improve fat-burning and endurance, and higher zones (70-90%) build cardiovascular fitness and performance.
Karvonen formula
Max HR = 220 − age. Target HR = ((max HR − resting HR) × intensity%) + resting HR, calculated at the low and high end of each zone.