Heart Rate Zone Calculator
Find your training heart rate zones
This tool estimates your maximum heart rate and five training zones within it, based on your age and resting heart rate. It uses the Karvonen method, which accounts for your resting heart rate rather than using simple percentages of your max.
Max Heart Rate
190 bpm
HR Reserve
125 bpm
Heart Rate Zones (Karvonen Method)
How to Use This Calculator
- Enter your age.
- Enter your resting heart rate (measured when you're calm and still).
- Review your estimated maximum heart rate, your heart rate reserve, and the five training zones.
Why Use This Calculator?
- Picking an intensity for cardio sessions.
- Aiming for a fat-burning or fitness zone.
- Making sure you're not over- or under-doing it.
Real-World Examples
A 30-year-old with a resting HR of 65
The estimated max is about 190 bpm, and the heart rate reserve is 125 bpm. Using the Karvonen method, zones range from about 128 bpm (recovery) up to 190 bpm (max effort).
The Karvonen method
Maximum heart rate is estimated as 220 minus your age. The Karvonen method then finds your heart rate reserve (max minus resting) and sets each zone as your resting HR plus a percentage of that reserve. That's why the zones start above your resting HR rather than at zero. The 220-minus-age formula is a population average — your real max could differ.
Frequently Asked Questions
Is the max heart rate formula accurate?
It's a rough average. Individual maximums vary, and other formulas exist. If you need precision, a clinical exercise test is more reliable.
Which zone should I train in?
That depends on your goals and fitness. Lower zones are easier to sustain; higher zones build capacity but are harder to maintain. If you have health concerns, get medical clearance first.
Should I rely on a wrist device?
Wrist sensors are convenient but can be less accurate than a chest strap, especially during intense movement.
Important Disclaimer
Heart rate zones are estimates from a population formula, not personalized to you. This is not medical advice. If you have heart conditions or other health concerns, consult a healthcare professional before starting or changing an exercise program.
Privacy
Your age stays in your browser and isn't stored or transmitted.