Heart Rate Zone Calculator

Training in the right heart rate zone is critical for achieving your fitness goals - whether that is burning fat, building endurance, or improving peak performance. Our Heart Rate Zone Calculator uses the Karvonen method, which factors in your resting heart rate for more personalized and accurate training zones compared to simple age-based formulas.

Enter your age and resting heart rate to receive five distinct training zones: Zone 1 (recovery and warm-up), Zone 2 (fat burning and base endurance), Zone 3 (aerobic fitness), Zone 4 (anaerobic threshold), and Zone 5 (maximum effort). Each zone shows the target heart rate range in beats per minute along with its primary training benefit.

For best results, measure your resting heart rate first thing in the morning before getting out of bed. Take the measurement over several days and use the average. If you do not know your true maximum heart rate from a lab test, the calculator uses the formula 220 minus your age as an estimate.