Which formula does this calculator use?

It uses the Karvonen method, which accounts for resting heart rate for a more personalized range.

Is resting heart rate required?

Resting heart rate improves accuracy, but you can use an estimated value if needed.

No. All calculations run locally in your browser.

Heart rate zones are training intensity ranges based on a percentage of your maximum heart rate.

Age (years)

Resting Heart Rate (bpm) Typical resting rate is 60-80 bpm.

Max Heart Rate Formula

Max Heart Rate 0 bpm

Zone 1 (Recovery 50-60%) 0 - 0 bpm

Zone 2 (Endurance 60-70%) 0 - 0 bpm

Zone 3 (Cardio 70-80%) 0 - 0 bpm

Zone 4 (Threshold 80-90%) 0 - 0 bpm

Zone 5 (Peak 90-100%) 0 - 0 bpm

Heart rate zones define training intensity ranges to help you target recovery, endurance, fat burning, and performance goals.

This calculator uses your maximum heart rate and resting heart rate to calculate target zones using the Karvonen method.

Is 220 minus age accurate?

It is a common estimate, but the Tanaka formula can be more accurate for some people.

What if I don’t know my resting heart rate?

You can use 70 bpm as a reasonable estimate if you are unsure.

Are these zones suitable for beginners?

Yes. Zone 1 and Zone 2 are especially good for beginners and recovery.