Heart Rate Zones Calculator
Calculate your heart rate zones from max and resting heart rate: zone 2, threshold and rest of the training spectrum.
About this tool
Input your age and resting heart rate to get the full Karvonen range: warm-up, easy, aerobic, threshold and max effort zones in beats per minute.
Training by zone beats training by feel: zone 2 builds the base, threshold sessions lift your ceiling, and knowing the numbers keeps every workout at the intended intensity.
FAQ
How are zones calculated?
Karvonen method: target = resting HR + reserve HR x intensity. Reserve = max (220 - age) minus resting heart rate.
What is zone 2?
About 60-70% of reserve: moderate aerobic effort you can sustain for hours — the foundation of endurance training.
Is 220 minus age accurate?
It is a population average, accurate within ±10 bpm for most. Track actual max with a wearable test for precision.