Heart Rate Zone Calculator
Calculate your 5 cardiovascular training zones based on your age. Optionally enter your resting heart rate to use the Karvonen (Heart Rate Reserve) method for more personalised zones. Used by athletes, coaches, and cardiologists.
Key Capabilities
Five-zone training model from max heart rate
Calculates Zone 1 through Zone 5 using the Fox and Haskell formula (220 minus Age) as the maximum heart rate baseline — the most widely used model for general adult cardiovascular training.
Optional Karvonen method using resting heart rate
Entering your resting heart rate switches to the Heart Rate Reserve method, producing more individualised zones especially valuable for athletes or patients on beta-blockers.
Zone purpose labels shown alongside bpm ranges
Each zone displays its beats-per-minute range and a plain-English purpose label: active recovery, fat burning, aerobic base, anaerobic threshold, and peak performance sprint.
How to Use
Enter your age
Type your current age in years. The calculator uses 220 minus Age to estimate your maximum heart rate using the Fox and Haskell formula.
Optionally add your resting heart rate
Measure your resting heart rate first thing in the morning before getting out of bed. Entering it activates the more precise Karvonen Heart Rate Reserve method.
Read your five training zones
Review the bpm range for each zone and programme Zone 2 or Zone 4 thresholds into your fitness tracker, or share the full output with your coach or cardiologist.
Common Use Cases
- Runners programming heart rate monitor alertsA recreational runner training for a half-marathon calculates their Zone 2 bpm range and programs it into their running watch to stay in the aerobic base zone for long slow distance runs.
- Cardiologists advising post-surgery patientsA cardiologist shows a patient recovering from cardiac surgery what heart rate constitutes Zone 1 (active recovery) so they understand safe exertion limits during rehabilitation.
- Personal trainers structuring weekly trainingA fitness coach calculates zone boundaries for each client and assigns specific zone targets to different session types — endurance, tempo, and interval days — across a training cycle.
Frequently Asked Questions
How is maximum heart rate calculated?
The tool uses the widely adopted Fox & Haskell formula: Max HR = 220 − Age. This is a population average and individual maximum heart rate can vary by ±10–20 bpm. The Tanaka formula (208 − 0.7 × Age) may be more accurate for older adults.
What is the Karvonen method?
The Karvonen or Heart Rate Reserve (HRR) method calculates zones using both maximum and resting heart rate: Target HR = ((Max HR − Resting HR) × % intensity) + Resting HR. This produces more personalised zones than simple percentage-of-max calculations.
What are the 5 heart rate training zones used for?
Zone 1 (50–60%): active recovery. Zone 2 (60–70%): fat burning and aerobic base. Zone 3 (70–80%): cardiovascular fitness. Zone 4 (80–90%): anaerobic threshold training. Zone 5 (90–100%): peak performance sprints. Most endurance training recommendations target Zone 2.
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