Heart Rate Zones
Training Zones
Calculate your heart rate training zones based on age and resting heart rate
This calculator uses the Karvonen formula (220 - age for max HR). It is for informational purposes only. Consult your doctor before starting any new exercise program, especially if you have heart conditions.
What is Heart Rate Zones?
The Heart Rate Zones Calculator is a fitness tool for athletes and runners to determine their optimal training intensities. By inputting your age and resting heart rate, it defines specific heart rate brackets to target fat loss, endurance, or peak performance.
How to Use Heart Rate Zones
Enter your age
Input your current age to estimate your maximum heart rate.
Enter resting heart rate
Provide your resting heart rate for more accurate Karvonen formula calculations.
Calculate zones
Click calculate to generate your personal heart rate brackets.
Plan your training
Use the provided BPM (Beats Per Minute) zones to guide your next workout.
Key Features
Estimates Maximum Heart Rate (Max HR)
Calculates zones for Warm-up, Fat Burn, Cardio, and Peak
Supports advanced Karvonen formula for precision
Clear visual breakdown of Beats Per Minute (BPM)
Essential for structured cardiovascular training
Tips & Best Practices
- 1
Measure your resting heart rate first thing in the morning before getting out of bed for the most accurate baseline.
- 2
Most of your endurance training (like marathon prep) should be done in the 'Aerobic' or 'Zone 2' bracket.
- 3
Use a smart watch or chest strap monitor during your workout to ensure you are staying within your calculated zones.
- 4
Don't overdo the 'Maximum' zone; it is meant for short intervals and sprints, not sustained effort.
Why Use Our Online Heart Rate Zones?
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Frequently Asked Questions
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