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How to use Heart Rate Zones

Enter your age and resting heart rate. The calculator estimates your maximum heart rate and shows the five training zones with their heart rate ranges.

Frequently asked questions

How is maximum heart rate estimated?

A common estimate is 220 minus your age, though individual maximums vary. Some tools also use the Karvonen method with your resting heart rate for more accuracy.

What are the five heart rate zones?

Zones range from very light recovery (about 50–60% of max) up to peak effort (90–100%), each targeting different goals like fat burn, endurance or performance.

What is the Karvonen method?

Karvonen uses heart rate reserve (max minus resting) to set zones, giving more personalised targets than a plain percentage of maximum heart rate.

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