Heart Rate Zone Calculator
Find your training heart rate zones based on your age and resting heart rate (Karvonen method).
Maximum Heart Rate
190 bpm
Zone 1 — Warm Up125 – 138 bpm
Zone 2 — Fat Burn138 – 151 bpm
Zone 3 — Cardio151 – 164 bpm
Zone 4 — Hard164 – 177 bpm
Zone 5 — Peak177 – 190 bpm
Formula (Karvonen Method)
Max HR = 220 - Age
Target HR = ((Max HR - Resting HR) x Intensity%) + Resting HR
Measure resting HR first thing in the morning before getting out of bed. The Karvonen method accounts for fitness level through resting HR.
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Results are for informational purposes only. Verify important calculations independently.