Heart rate zones calculator.
Find your five training zones from your age and resting heart rate. The Karvonen method places them between your resting and maximum heart rate, so they fit you better than a flat percentage.
Free calculator
Estimates for general guidance, not medical advice. See the medical disclaimer and sources.
How it works
The formula.
Maximum heart rate is estimated as 220 − age. Each zone is resting heart rate + a percentage of the difference between maximum and resting.
Questions
Frequently asked
What is the Karvonen method?
It uses heart rate reserve, the gap between your resting and maximum heart rate, to set training zones.
What is zone 2?
Here it sits at 60 to 70% of heart rate reserve, a comfortable, steady effort.
How do I measure resting heart rate?
Take it in the morning, sitting quietly, before coffee or training.
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