Heart rate zone calculator
Find your five training zones using the Karvonen formula, which accounts for your resting heart rate.
Zone 1 · Recovery (50–60%)
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Zone 2 · Fat burn (60–70%)
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Zone 3 · Aerobic (70–80%)
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Zone 4 · Anaerobic (80–90%)
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Zone 5 · Maximum (90–100%)
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Most training plans spend roughly 80% of time in Zones 1–2 and only 20% in Zones 3–5 to build endurance without overtraining.
How this is calculated
Max heart rate is estimated as 220 minus your age. The Karvonen formula then finds your heart rate reserve (max minus resting), multiplies it by each zone's intensity percentage, and adds your resting heart rate back in \u2014 giving zones tailored to your own fitness level rather than a flat percentage of max HR.
These are estimates using a common age-based formula for max heart rate, which can vary meaningfully between individuals. Consult a healthcare provider before starting a new exercise program, especially with existing heart conditions.
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