Heart Rate Zones Calculator

Calculate your 5 personalized training zones for optimal exercise intensity. Use standard method or the more accurate Karvonen method with resting heart rate.

Patient Information

years
bpm

Karvonen method requires resting heart rate for accurate calculation

Optional: Adding resting heart rate allows comparison with Karvonen method

How to Measure Resting Heart Rate:

  1. 1. Rest for 5-10 minutes before measuring
  2. 2. Place two fingers on your wrist or neck pulse
  3. 3. Count beats for 60 seconds (or 15 seconds × 4)
  4. 4. Best measured first thing in the morning

Heart Rate Zones

Complete the form to view your calculation

Zone Benefits

  • Zone 1: Recovery & warm-up
  • Zone 2: Fat burning & endurance
  • Zone 3: Aerobic fitness
  • Zone 4: Speed & power
  • Zone 5: Maximum performance

Training Tips

Spend 80% of training time in Zones 1-3 for base building. Use Zone 4-5 sparingly (1-2 times/week) for performance gains. Always warm up and cool down properly.

Method Accuracy

Karvonen method (with resting HR) is more accurate as it considers your fitness level. Lower resting HR indicates better cardiovascular fitness.

Share this Page

Calculation Methods

Maximum Heart Rate Formulas

Fox-Haskell: HRmax = 220 − age

Tanaka: HRmax = 208 − (0.7 × age)

Gulati: HRmax = 206 − (0.88 × age)

Nes: HRmax = 211 − (0.64 × age)

Karvonen Method (Heart Rate Reserve)

HRreserve = HRmax − HRrest

Target HR = (HRreserve × % intensity) + HRrest

Percent Method

Target HR = HRmax × % intensity

Zoladz Method

Zone 1: HRmax - 50 (±5 bpm)

Zone 2: HRmax - 40 (±5 bpm)

Zone 3: HRmax - 30 (±5 bpm)

Zone 4: HRmax - 20 (±5 bpm)

Zone 5: HRmax - 10 (±5 bpm)

Medical Reference

Wikipedia Reference

This calculator implements the heart rate training zone calculation methods described in the Wikipedia article on Heart Rate.

View Wikipedia Article
Scientific Research References

M.J. Karvonen, E. Kentala, O. Mustala (1957). The effects of training on heart rate; a longitudinal study. Ann Med Exp Biol Fenn 35: 307–315.

H. Tanaka, K.D. Monahan, D.R. Seals (2001). Age-predicted maximal heart rate revisited. J Am Coll Cardiol 37: 153–156.

J. Zoladz, S. Majerczak, S. Duda (1998). Endurance training increases plasma brain-derived neurotrophic factor concentration in young healthy men. J Physiol Pharmacol. 49(4): 119-126.

Author

Dr. Beltrán J.F.