Find your personalized heart rate zones for different training intensities.
If provided, zones use the Karvonen formula for accuracy.
Maximum Heart Rate
190bpm
Your training zones
Zone 1 — Warm-up95–114 bpm
Zone 2 — Fat burn114–133 bpm
Zone 3 — Aerobic133–152 bpm
Zone 4 — Anaerobic152–171 bpm
Zone 5 — Max171–190 bpm
Zones are calculated as percentages of your maximum heart rate (220 − age). With a resting heart rate, the Karvonen formula provides more personalized targets.
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What is the Heart Rate Zone Calculator?
Heart rate zones are intensity ranges (measured in beats per minute) that define how hard your cardiovascular system is working during exercise. They're based on your maximum heart rate and are divided into five categories—rest, light, moderate, hard, and maximum effort—each serving a different fitness goal.
How it works
The calculator uses your age and resting heart rate to estimate your maximum heart rate (typically using the formula 220 minus your age), then divides that range into five zones using percentage thresholds. Zone 1 is 50–60% of max heart rate, Zone 2 is 60–70%, Zone 3 is 70–80%, Zone 4 is 80–90%, and Zone 5 is 90–100%. More accurate methods use the Karvonen formula, which factors in resting heart rate for a personalized calculation.
Zone HR = ((Max HR − RHR) × Intensity %) + RHR
Max HR is your maximum heart rate (estimated as 220 − age); RHR is your resting heart rate (beats per minute measured after waking, before moving); Intensity % is the zone percentage (e.g., 70% for Zone 3 threshold).
Examples
Input
Result
Notes
Age 35, resting heart rate 65 bpm
Max HR ≈ 185 bpm; Zone 2 (fat burn) range: 127–147 bpm; Zone 4 (anaerobic) range: 161–174 bpm
A 35-year-old runner uses Zone 2 for base-building runs and Zone 4 for sprint intervals to build power.
Age 50, resting heart rate 72 bpm
Max HR ≈ 170 bpm; Zone 1 (recovery) range: 103–113 bpm; Zone 3 (tempo) range: 134–151 bpm
A 50-year-old cyclist uses Zone 1 for easy spin days and Zone 3 for steady-state climbs.
Age 25, resting heart rate 55 bpm
Max HR ≈ 195 bpm; Zone 5 (max effort) range: 175–195 bpm; Zone 2 (aerobic) range: 127–155 bpm
A young athlete uses Zone 5 for short sprint bursts and Zone 2 for long endurance base work.
How to use the Heart Rate Zone Calculator
Measure your resting heart rate by taking your pulse for 60 seconds immediately after waking, before getting out of bed.
Enter your age and resting heart rate into the calculator.
The tool estimates your maximum heart rate using age-based or Karvonen formulas.
Review your five personalized heart rate zones and their intensity percentages.
During workouts, use a heart rate monitor (chest strap, smartwatch, or fitness band) to stay within your target zone.
Adjust your pace or effort to keep your heart rate in the zone matching your workout goal.
Benefits
Train more efficiently by matching intensity to your fitness goal instead of guessing effort level.
Build aerobic base (Zone 2) without overtraining, reducing injury risk and burnout.
Maximize fat burning with Zone 2 workouts, which use fat as primary fuel source.
Improve cardiovascular fitness faster by working in your true anaerobic threshold zone (Zone 4).
Personalized zones account for your age and fitness level, not one-size-fits-all rules.
Track progress over time as your resting heart rate drops (sign of improving fitness).
Tips & common mistakes
Common mistakes
Using only max heart rate (220 − age) without accounting for resting heart rate, which ignores fitness level.
Assuming Zone 5 (maximum effort) is where all gains happen—most training should be Zone 1–3 for sustainable progress.
Ignoring warm-up and cool-down zones, which are crucial for injury prevention and recovery.
Not updating zones after fitness improvements—a fitter athlete's resting heart rate drops, changing all zones.
Tips
Measure resting heart rate on a calm day after 7+ hours of sleep for the most accurate baseline.
Invest in a reliable heart rate monitor; phone-based sensors are often inaccurate during high-intensity work.
Spend 80% of your training time in Zones 1–2 (easy/aerobic) and only 20% in Zones 4–5 (hard) for best results.
Retest your max heart rate every 6–12 months with a high-intensity test (sprint to near-exhaustion, record peak HR).
Frequently asked questions
What's the difference between 220 − age and the Karvonen formula?
220 − age is a quick estimate that ignores fitness level. Karvonen factors in your resting heart rate, making it more accurate for individuals with low or high baseline fitness. For best results, use Karvonen if you can measure resting heart rate accurately.
Can I use this calculator with an irregular heartbeat or arrhythmia?
No. Irregular heart rhythms make zone calculations unreliable. Consult your doctor or cardiologist for personalized guidance before using a heart rate zone system.
Why does my heart rate feel high even in Zone 2 when I start exercising?
Anxiety, caffeine, poor warm-up, or dehydration can elevate your resting baseline. Wait 5 minutes into a steady warm-up, then check your heart rate again. If it's still high, ease off intensity.
Should I always stay within one zone, or move between zones in a single workout?
It depends. Easy runs stay in Zone 2; tempo runs mix Zones 2–3; interval workouts alternate between Zones 1 and 4–5. Varying zones prevents boredom and trains different energy systems.
How often should I recalculate my zones?
Recalculate every 3–6 months, especially if your fitness improves (lower resting HR) or after a long break from training. Elite athletes may update quarterly.
What if my measured max heart rate is higher or lower than the formula predicts?
Use your actual measured max heart rate instead of the estimated one. Test it safely with a 5-minute high-intensity sprint to near-exhaustion, record your peak HR, and plug that into a custom calculator.