Heart Rate Training Zones Calculator
Calculate your five training heart rate zones based on age and resting heart rate.
Uses the Karvonen method for personalized zones.
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Training Heart Rate Zones
Heart rate training zones help you train at the right intensity for your fitness goals.
Maximum Heart Rate (MHR):
MHR = 220 - Age
Karvonen Formula (more accurate, uses resting HR):
Target HR = ((MHR - Resting HR) × Intensity%) + Resting HR
The 5 Training Zones:
| Zone | Intensity | Benefit |
|---|---|---|
| Zone 1 | 50–60% | Recovery, warm-up |
| Zone 2 | 60–70% | Fat burning, base endurance |
| Zone 3 | 70–80% | Aerobic fitness, stamina |
| Zone 4 | 80–90% | Anaerobic threshold, speed |
| Zone 5 | 90–100% | Maximum effort, VO2 max |
Zone 2 training has gained popularity for building aerobic base. Most of your training (80%) should be in Zones 1–2 for optimal results.
How to find your resting heart rate:
- Measure first thing in the morning
- Sit quietly for 2 minutes
- Count your pulse for 60 seconds
- Average resting HR: 60–80 bpm
- Athletes: 40–60 bpm
Why use the Karvonen method: The standard percentage-of-max method can be inaccurate. The Karvonen formula accounts for your fitness level by incorporating resting heart rate.