All Tools VerseHeart Rate Zone Calculator
Find your five training heart rate zones in bpm from your age and resting heart rate, using the Karvonen method. Runs in your browser.
- Runs in your browser
- Nothing uploaded
- Free, no sign-up
Work out your five training heart rate zones in beats per minute from your age and, for more accuracy, your resting heart rate. Uses the Karvonen method when a resting rate is given. Runs in your browser.
Loading chart...
| Zone | Intensity | Heart rate |
|---|
Zones are a training guide, not a medical measure. Formulas estimate an average and your true max can differ. Check with a doctor before starting hard training, especially if you have a heart condition.
How to Use Heart Rate Zone Calculator
- Enter your age. Your age sets your estimated maximum heart rate.
- Add your resting rate. For more accuracy, add your resting heart rate so the tool uses the Karvonen method.
- Pick a formula. Choose the Tanaka or the classic 220 minus age formula for your maximum.
- Read your zones. See five zones in beats per minute to guide easy, aerobic and hard efforts.
Frequently Asked Questions
How are the zones calculated?
The tool estimates your maximum heart rate, then sets zones as percentages of it. If you enter a resting rate, it uses the Karvonen method based on your heart rate reserve for a more personal result.
Which max heart rate formula is better?
Tanaka, 208 minus 0.7 times age, tends to be more accurate across ages than the older 220 minus age, though both are estimates.
What is each zone for?
Zone 1 to 2 build endurance and aid recovery, zone 3 develops aerobic fitness, and zones 4 to 5 push speed and threshold. A balanced plan uses all of them.
What is the fat burning zone?
It is the lower aerobic range, around zone 2, where a higher share of energy comes from fat. Higher zones still burn more total calories, so both have a place.
Should I measure my resting rate?
Yes, ideally first thing in the morning. It personalises your zones and is a useful fitness marker over time.
Is my data uploaded?
No. The calculation runs entirely in your browser.
Related Tools
Calculate BMI - Body Mass Index and Range →
Calculate your BMI and health category instantly. Free, offline, client-side - your data stays…
BMR Calculator - Daily Calorie Needs →
Free BMR and TDEE calculator using the Mifflin-St Jeor formula. See your basal metabolic…
Body Fat Calculator - US Navy Method →
Free body fat calculator using the US Navy tape method. Enter a few measurements…
Body Surface Area Calculator →
Calculate body surface area in square meters using Mosteller, Du Bois, Haycock and Gehan-George…
Calorie Calculator - Daily Calorie Goals →
Free calorie calculator. Find your maintenance calories and daily targets to lose, keep or…
Ideal Weight Calculator - Healthy Weight →
Free ideal weight calculator using the Robinson, Miller, Devine and Hamwi formulas, plus a…
Macro Calculator →
Calculate daily protein, carbs and fat from your body stats and goal using Mifflin-St…
One Rep Max Calculator →
Estimate your one rep max from weight and reps with Epley and Brzycki, plus…
Ovulation Calculator →
Find your ovulation date and fertile window from your last period and cycle length,…
Pregnancy Due Date Calculator →
Estimate your due date from your last period or conception, with gestational age and…
TDEE Calculator →
Calculate your total daily energy expenditure and calorie targets for losing, maintaining or gaining…
Waist to Hip Ratio Calculator →
Calculate your waist to hip ratio and health risk category from your measurements, using…