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Heart Rate Zone Calculator

Find your heart rate training zones using the Karvonen method.

Last updated: June 13, 2026

Calculator

Age

years

Resting Heart Rate

bpm

Results

Max Heart Rate190 bpm

Zone 1 (Recovery)128–140 bpm

50-60% — Very light, warm-up

Zone 2 (Fat Burn)140–153 bpm

60-70% — Light, fat burning

Zone 3 (Aerobic)153–165 bpm

70-80% — Moderate, cardio

Zone 4 (Threshold)165–178 bpm

80-90% — Hard, speed training

Zone 5 (Max Effort)178–190 bpm

90-100% — Maximum, sprints

How to Use This Calculator

1Enter your age.
2Enter your resting heart rate.
3View all 5 training zones with BPM ranges.

Formula Explanation

The Karvonen method uses your heart rate reserve (max HR minus resting HR) to calculate training zones.

Max HR = 220 - Age Zone = (Reserve × %) + Resting HR

Variables:

Max HR220 minus your age

ReserveMax HR minus resting HR

Resting HRHeart rate at complete rest

Worked Examples

30 years old, 65 bpm resting

1. Max HR = 220 - 30 = 190
2. Reserve = 190 - 65 = 125
3. Zone 2 (60-70%) = 140-153 bpm

Result: 5 zones from 128 to 190 bpm

Why Use This Calculator

Train at the right intensity.
Optimize fat burning in Zone 2.
Avoid overtraining.
Personalized to your fitness level.

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Tips & Best Practices

Zone 2 training builds your aerobic base and burns fat most efficiently.
Most training (80%) should be in Zones 1-2 for optimal endurance development.
Measure resting HR first thing in the morning for accuracy.
Heart rate monitors are more accurate than manual pulse counting.

Common Mistakes to Avoid

❌ Training too hard too often.

✅ 80% of training should be in Zones 1-2 (easy/moderate). Only 20% should be in Zones 4-5. This 80/20 rule is used by elite athletes.

❌ Using 220-age as your actual max HR.

✅ 220-age is an estimate. Actual max HR varies ±10-15 bpm. Consider a max HR test for accuracy (under medical supervision if needed).

Frequently Asked Questions

What is Zone 2 training?

Zone 2 is 60-70% of heart rate reserve — a conversational pace. It builds aerobic capacity, improves fat metabolism, and forms the foundation of endurance training.

What is a good resting heart rate?

Average: 60-80 bpm. Athletic: 40-60 bpm. Elite athletes can be as low as 30-40 bpm. Lower resting HR generally indicates better cardiovascular fitness.

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Disclaimer: This calculator is provided for informational and educational purposes only. Results are estimates and should not be used as a substitute for professional advice. RediCalc.com makes no guarantees regarding the accuracy, completeness, or suitability of any calculations. Always consult a qualified professional before making financial, health, construction, or other important decisions.

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