Heart Rate Zone Calculator

A heart rate zone calculator determines your target heart rate ranges for different exercise intensities. Training in specific heart rate zones helps you optimize your workouts — whether your goal is fat burning, cardiovascular fitness, or peak performance.

This calculator uses two methods: simple maximum heart rate percentage and the more accurate Karvonen method. The Karvonen formula accounts for your resting heart rate, providing personalized zones that better reflect your individual fitness level.

There are five standard heart rate zones, from Zone 1 (light warm-up) to Zone 5 (maximum effort). Each zone targets different energy systems and provides different training benefits. Understanding your zones helps you train smarter, avoid overtraining, and achieve your fitness goals more efficiently.

1. Enter your age — Used to calculate your maximum heart rate (220 - age).
2. Enter resting heart rate (optional) — Measure your pulse first thing in the morning for the most accurate Karvonen calculation. Leave at 0 for simple percentage method.
3. Review your zones — See the heart rate range for each training zone.
4. Train accordingly — Use a heart rate monitor to stay within your target zone during exercise.

Maximum Heart Rate: Max HR = 220 - Age

Simple Method: Target HR = Max HR × intensity%

Karvonen Method: Target HR = ((Max HR - Resting HR) × intensity%) + Resting HR

The Karvonen method is more accurate because it accounts for your resting heart rate, which reflects your current fitness level.