About the Heart Rate Zones Calculator
Training in heart rate zones helps you target specific adaptations—easy aerobic endurance, tempo stamina, threshold work, or high‑intensity intervals—without guessing. This calculator lets you find personalized zones using two common approaches: a percentage of estimated Max Heart Rate (often 220 − age) or the Karvonen method, which uses Heart Rate Reserve (Max − Resting) to better account for individual fitness.
To begin, enter your age. If you have measured values, add your Max HR and Resting HR for greater accuracy. Choose your preferred method and we’ll display your zone ranges in beats per minute (BPM). You can use these ranges to structure workouts—for example, staying in lower zones for long runs to build base endurance or targeting higher zones for interval days.
Keep in mind that formulas provide estimates. Real‑world Max HR varies, and factors like heat, hydration, altitude, and fatigue influence heart rate response. Use zones as a guide, and adjust based on perceived exertion and performance. Periodically recheck your resting HR and, if possible, validate Max HR via a lab test or a carefully supervised field test.
Key features
- Zones by % of Max HR or Karvonen (HRR) method
- Supports measured or estimated Max and Resting HR
- Clear BPM outputs for each training zone
- Great for runners, cyclists, and general fitness
- Mobile‑friendly and fast
How to use
- Enter your age.
- Optionally enter a measured max and resting heart rate.
- Choose the method (Max HR or Karvonen).
- Review your zone BPM ranges.
Variables
| Symbol | Meaning |
|---|---|
| Age | Used to estimate Max HR if a measured value is not provided |
| Max HR | Highest heart rate you can safely achieve (measured or estimated) |
| Resting HR | Heart rate upon waking or after 5 minutes of quiet rest |
Examples
- Age 30, Estimated Max HR ≈ 190, Resting 60 → Zones shown by calculator for both methods.
- Measured Max 195, Resting 55 → Karvonen zones reflect your personal HR reserve.
Tips
- A lab or field test can give more accurate Max HR and resting HR values.
- Use zones to structure endurance, tempo, and interval sessions.