❤️ Heart Rate Zone Calculator
Enter your age — and your resting heart rate for a more personal result — to map your five training heart-rate zones, so every session lands in the intensity you intended.
❤️ Find Your Zones
What is a Heart Rate Zone Calculator?
Training by heart rate lets you control intensity rather than guess at it. This calculator estimates your maximum heart rate and divides the range into five zones — from easy recovery up to maximal effort — so you can target the right system for each session.
Add your resting heart rate and the tool uses the Karvonen heart-rate-reserve method for zones tuned to your fitness. The result is a general fitness estimate, not medical advice — consult a doctor or qualified trainer before high-intensity work, warm up, and use proper form throughout.
❓ Frequently Asked Questions
What do the five heart-rate zones mean?
Zone 1 is easy recovery, Zone 2 builds aerobic endurance and fat-burning, Zone 3 is steady tempo, Zone 4 is the hard threshold work that lifts your lactate ceiling, and Zone 5 is maximal VO2-max effort you can only hold briefly. Most endurance plans spend the bulk of time in Zones 1–2 with shorter, harder Zone 4–5 sessions.
Should I enter my resting heart rate?
If you know it, yes. Adding resting heart rate switches the math to the Karvonen heart-rate-reserve method, which personalizes the zones to your fitness rather than relying on age alone. Measure your resting rate first thing in the morning before getting up for the most accurate figure.
How accurate is the 220-minus-age formula?
It's a convenient estimate but can be off by 10–20 beats for any given person, since true max heart rate varies widely. Use the zones as a guide, then refine them with how you actually feel and, ideally, a real max-effort test. These are general fitness estimates, not medical advice — consult a doctor before high-intensity training, especially with any cardiac history.