❤️ Heart Rate Zone Calculator
* Calculated as a percentage of maximum heart rate. Enter your resting heart rate for a more precise Karvonen-method calculation.
Estimate your maximum heart rate from your age and calculate target heart rate zones for warm-up, fat burn, cardio, hardcore, and maximum-intensity training. Enter your resting heart rate for a more precise calculation using the Karvonen method.
How to use
- Enter your age.
- If you have it, enter your resting heart rate (measured first thing in the morning, for example) — optional.
- Your estimated max heart rate and target zones for each intensity level are shown automatically.
How the calculation works
Maximum heart rate is estimated with the simple formula 220 − age. It is widely used, but a person's real maximum can differ by ten beats or more. Without a resting heart rate, each zone is a percentage of maximum heart rate: warm-up 50–60%, fat burn 60–70%, cardio 70–80%, hard 80–90% and maximum 90–100%. With a resting heart rate, the Karvonen method is used. The difference between maximum and resting heart rate is the heart rate reserve, and target heart rate = reserve × intensity + resting heart rate. Fitter people tend to have lower resting heart rates, so this tailors the zones to individual fitness even at the same age.
Worked example
Cardio zone (70–80%) at age 40 with a resting heart rate of 60 Maximum: 220 − 40 = 180 Simple method: 180 × 0.7 = 126 to 180 × 0.8 = 144 bpm Karvonen: reserve 180 − 60 = 120 120 × 0.7 + 60 = 144 to 120 × 0.8 + 60 = 156 bpm The Karvonen zone is higher because it accounts for resting heart rate.
Things to be aware of
- 220 − age is a rough guide with individual variation; an exercise stress test measures maximum heart rate accurately.
- If you have heart disease or take medication affecting heart rate, consult a doctor before setting training intensity.
- Resting heart rate is usually measured lying down, straight after waking.
- Stop exercising immediately if you feel chest pain or severe breathlessness.
FAQ
How is maximum heart rate calculated?
Using the widely-used simple formula "220 minus age". Individual variation exists, so treat it as a rough guide.
What changes when I enter my resting heart rate?
With a resting heart rate entered, the calculation uses the Karvonen method, which accounts for heart rate reserve (the gap between max and resting heart rate) for zones tailored more closely to your fitness level.
What kind of exercise is each zone suited for?
Warm-up and fat-burn zones suit light aerobic activity, the cardio zone builds endurance, and the hardcore/maximum zones suit short, high-intensity efforts like interval training.