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Heart Rate Zones Calculator

Inputs

Age(years)

Your current age in years

Resting Heart Rate(bpm)

Measure your pulse after 5-10 minutes of rest, preferably in the morning

Calculation Method

Choose between Karvonen (more accurate) or Max HR percentage method

Maximum Heart Rate

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Zone 1 - Light (Min)

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Zone 1 - Light (Max)

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Zone 2 - Fat Burn (Min)

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Zone 2 - Fat Burn (Max)

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Zone 3 - Aerobic (Min)

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Zone 3 - Aerobic (Max)

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Zone 4 - Threshold (Min)

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Zone 4 - Threshold (Max)

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Zone 5 - Maximum (Min)

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Zone 5 - Maximum (Max)

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Your peak training intensity zone

Formula

Max HR = 220 - Age; Heart Rate Reserve = Max HR - Resting HR; Zone boundaries = Resting HR + (HRR × intensity %)