Heart Rate Zone Calculator
Five training zones from your max HR or age, using standard percentage bands or the Karvonen reserve method.
Uses 208 − (0.7 × age), Tanaka et al. (2001)
bpm
Measure first thing in the morning. Enables Karvonen zones when filled in.
Methodology
Heart rate zones give you a simple way to control training intensity. Each zone targets a different energy system and produces different training effects.
Standard Zones divide your max heart rate into five percentage bands. Straightforward and widely used.
Karvonen Zones work from your heart rate reserve (max HR minus resting HR), which accounts for your fitness level. A fitter person with a lower resting HR gets different zones than the standard method produces, and they tend to be more accurate.
Max HR
The classic 220 - age formula is widely cited but individual variation is large, plus or minus 10–12 bpm. A measured max from a hard race or test is always more reliable.
This calculator uses 208 - (0.7 × age) (Tanaka et al., 2001), which fits population data more closely than the 220 formula.
Karvonen Formula
Zone HR = Resting HR + (HRR × zone%)
where HRR = Max HR - Resting HR
Sources: Karvonen, M. et al. (1957). Ann Med Exp Biol Fenn; Tanaka, H. et al. (2001). J Am Coll Cardiol 37(1).
Note: Results are estimates based on population averages. Individual responses vary. Nothing here is medical advice. Talk to a doctor or coach before changing your training or nutrition.