Heart Rate Zones Calculator
Calculate your personalized heart rate training zones based on your age and resting heart rate. Train smarter with zone-based cardio training.
Your Information
Enter your details to calculate your heart rate zones
Measure first thing in the morning before getting out of bed
Understanding Heart Rate Zones
What are Heart Rate Training Zones?
Heart rate training zones are ranges of heart rates that correspond to different exercise intensities and training benefits. Training in specific zones helps you achieve different fitness goals more effectively.
The Karvonen Method
This calculator uses the Karvonen formula, which takes into account your resting heart rate to provide more accurate and personalized training zones. Formula: Target HR = ((Max HR - Resting HR) × %Intensity) + Resting HR
How to Use Your Zones
- Zone 1-2: Long, easy runs and recovery workouts
- Zone 3: Tempo runs and steady-state cardio
- Zone 4: Threshold training and race pace work
- Zone 5: High-intensity intervals and sprints
Tips for Accurate Measurement
- Measure resting HR first thing in the morning before getting out of bed
- Use a heart rate monitor or fitness tracker during workouts
- Allow 3-5 minutes to reach your target zone during warm-up
- Don't exceed Zone 5 for extended periods