❤️ 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.
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.