Heart Rate Zones Calculator
Calculate your 5 training heart rate zones using the Karvonen heart-rate reserve method. Enter your age and resting heart rate for a personalised zone chart.
How to use this tool
- Enter age and resting heart rate in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your estimated max hr and the full breakdown beneath it.
Training in the right heart-rate zone maximises the adaptation you want — fat burning in Zone 2, lactate threshold work in Zone 4. The Karvonen method personalises zones using your heart-rate reserve (max HR minus resting HR).
220 minus age is an estimate. Not medical advice — consult your doctor before high-intensity exercise.
Frequently asked questions
- What is the Karvonen method?
- It calculates training zones as a percentage of heart-rate reserve (max HR − resting HR), then adds resting HR. This personalises zones better than using max HR alone.
- How do I find my resting heart rate?
- Measure your pulse first thing in the morning before getting up, ideally on several days and average the results.