Cardio tool
Heart rate zone calculator
Calculate your maximum heart rate and five training zones using the Karvonen method from your age and resting heart rate — so you can train at the right intensity.
- Zone 1 · Recovery (50–60%)
- 125–138 bpm
- Zone 2 · Endurance (60–70%)
- 138–151 bpm
- Zone 3 · Tempo (70–80%)
- 151–164 bpm
- Zone 4 · Threshold (80–90%)
- 164–177 bpm
- Zone 5 · Max (90–100%)
- 177–190 bpm
Zones use the Karvonen (heart-rate reserve) method.
The basics
What is Heart Rate Zone?
Training zones tell you how hard to work. We estimate your maximum heart rate (220 − age) and use the Karvonen method, which factors in your resting heart rate (heart-rate reserve), to give five zones from easy recovery to maximal effort. A chest strap or wrist monitor lets you train to these zones precisely.
How to use it
- 1Enter your age. This estimates your maximum heart rate (220 − age).
- 2Enter resting HR. Measure your resting heart rate first thing in the morning.
- 3Read your zones. Five training zones in bpm are calculated with the Karvonen method.
FAQ
Heart Rate Zone Calculator — questions
How do I calculate my heart rate zones?
Estimate max HR as 220 − age, then apply the Karvonen method using your resting heart rate to set five zones. This calculator does it for you.
What is Zone 2 training?
Zone 2 (about 60–70% of heart-rate reserve) is easy, conversational aerobic work that builds your endurance base — the bedrock of most performance plans.
Put it to work
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