About the Heart Rate Zones
Training by heart rate only works if you actually know your zones. Enter your age and this calculator estimates your maximum heart rate with the classic 220-minus-age formula, then lays out five training zones from easy recovery (50–60% of max) up to all-out effort (90–100%), each expressed as a concrete bpm range you can program straight into a watch or app.
Add your resting heart rate and the calculator automatically upgrades to the Karvonen method, which scales every zone to your personal heart-rate reserve instead of a plain percentage of maximum — a meaningfully more individual result, especially for fitter athletes with low resting rates. Everything computes instantly in your browser as you type, completely free, with no sign-up and no data collected.
Features
- Max heart rate estimated from your age
- Five training zones from 50% to 100%
- Karvonen method activates with resting HR
- Exact bpm ranges for your watch or app
- Instant results from one or two numbers
- Free, no sign-up, works on any device
How to find your heart rate training zones
- Enter your age in years.
- Optionally add your resting heart rate for personalised zones.
- Read your estimated maximum heart rate.
- Note the bpm range for each of the five zones.
- Program the ranges into your sports watch or app.
Frequently asked questions
How is maximum heart rate calculated?
This calculator uses the widely known estimate of 220 minus your age, so a 40-year-old gets 180 bpm. It is a population average — true max HR varies by 10 to 15 bpm between individuals — but it is accurate enough to anchor practical training zones for most people.
What is the Karvonen formula?
Karvonen computes target heart rate as (max HR − resting HR) × intensity + resting HR, working from your heart-rate reserve rather than raw max. Because it incorporates your resting rate, two people of the same age with different fitness get different, more personal zones. Entering a resting HR switches this calculator to Karvonen automatically.
Which zone is best for burning fat?
Zone 2, around 60–70% intensity, burns the highest proportion of calories from fat and builds the aerobic base most endurance plans are built on. Higher zones burn more total calories per minute, though, so a mix works best — Zone 2 for volume, Zones 4–5 for shorter, harder sessions.
How do I measure my resting heart rate?
Measure first thing in the morning, before getting out of bed or drinking coffee. Count your pulse at the wrist or neck for 60 seconds, or read the overnight value from a fitness watch. Take it on a few calm mornings and use the typical value, not a single reading.
Are these zones safe for everyone?
They are estimates for healthy adults, not medical advice. The 220-minus-age formula can be well off for individuals, and medications such as beta-blockers change heart-rate response entirely. If you have a heart condition, take relevant medication, or are new to intense exercise, get guidance from a doctor first.