Heart Rate Zone Calculator
Calculate your five training heart rate zones based on your max heart rate.
Heart rate zones are estimates and do not replace medical or professional fitness advice.
Heart rate zone calculator
Enter age, resting heart rate, and optional measured maximum heart rate.
Estimated maximum heart rate
190
bpmBased on 220 − age using the Karvonen method.
Zone 2 range
138–151 bpm
Easy aerobic training range.
Heart rate reserve
130 bpm
Max HR minus resting heart rate.
Threshold zone
164–177 bpm
Higher-intensity training range.
Uses standard heart rate zone formulas. Reviewed for accuracy. Estimate only. Does not replace medical or professional fitness advice.
Personalized interpretation
Your estimated maximum heart rate is 190 bpm.
Your Zone 2 range is approximately 138–151 bpm using the selected method.
Lower zones are commonly used for easy aerobic training and recovery. Higher zones can be more demanding and may not be appropriate for everyone.
If you have heart symptoms, medical conditions, or are new to exercise, consider professional guidance before high-intensity training.
Heart rate zone chart
Zone 1
Very light / recovery
Warm-up, cool-down, easy recovery
50–60%
125–138 bpm
Zone 2
Easy aerobic
Base endurance and comfortable aerobic work
60–70%
138–151 bpm
Zone 3
Moderate / tempo
Steady moderate workouts
70–80%
151–164 bpm
Zone 4
Hard / threshold
Threshold intervals and demanding efforts
80–90%
164–177 bpm
Zone 5
Very hard / near max
Short high-intensity efforts
90–100%
177–190 bpm
What heart rate zones mean
Maximum heart rate and resting heart rate
Maximum heart rate is the highest heart rate reached during intense exercise. Formula estimates such as 220 − age are rough estimates.
Resting heart rate is measured at rest. Heart rate reserve equals max HR minus resting HR, and measured values may differ from formula estimates.
Percentage max HR vs Karvonen method
Percentage max HR
Uses only maximum heart rate. It is simple and commonly used.
Karvonen method
Uses heart rate reserve and resting heart rate, which can feel more personalized.
Both methods are estimates and should be adjusted based on response, symptoms, and professional guidance when needed.
How to use zones for training
Zone 1
Very light / recovery
Warm-up, cool-down, easy recovery
Zone 2
Easy aerobic
Base endurance and comfortable aerobic work
Zone 3
Moderate / tempo
Steady moderate workouts
Zone 4
Hard / threshold
Threshold intervals and demanding efforts
Zone 5
Very hard / near max
Short high-intensity efforts
Beginners may benefit from easier zones first. High-intensity training should be approached gradually, and recovery matters.
Accuracy limits and safety notes
Heart rate zone estimates can vary for many reasons. Stop exercising and seek medical attention if you experience chest pain, fainting, severe shortness of breath, unusual dizziness, or concerning symptoms.
Formula explanation
Estimated Max Heart Rate = 220 − AgeHeart Rate Reserve = Max Heart Rate − Resting Heart RatePercentage Max HR: Target HR = Max HR × Zone PercentageKarvonen: Target HR = Resting HR + Heart Rate Reserve × Zone PercentageExample: max HR method
Age 40 → estimated max HR 180 bpm. Zone 2 at 60–70% = 108–126 bpm.
Example: Karvonen
Max HR 180, resting HR 60, reserve 120. Zone 2 = 60 + 120 × 0.60 to 0.70 = 132–144 bpm.