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Heart Rate Zone Calculator

Your five training heart-rate zones from maximum heart rate, using the Karvonen method with resting HR.

Enter values

Results update as you type.

Result

Maximum heart rate

186 bpm

Zone 1 — recovery (50–60%)
124–136 bpm
Zone 2 — endurance (60–70%)
136–149 bpm
Zone 3 — aerobic (70–80%)
149–161 bpm
Zone 4 — threshold (80–90%)
161–173 bpm
Zone 5 — VO₂ max (90–100%)
173–186 bpm
Heart rate reserve
124 bpm

Formulas estimate max HR with a ±10–12 bpm spread; a lab or field test is more accurate.

About the Heart Rate Zone Calculator

Your five training heart-rate zones from maximum heart rate, using the Karvonen method with resting HR.

Also known as: training zones, hr zones, max heart rate calculator, karvonen formula, cardio zones.

How to use this calculator

  1. Enter age, resting heart rate, max hr formula.
  2. The result updates instantly as you type — press Calculate (or Enter) at any time.
  3. Review the breakdown shown under the main result.
  4. Use Copy result or Share to save the answer or send a link with your inputs.

Formula

Karvonen: target HR = resting + intensity × (max − resting)

Worked example

Using the values pre-filled in the calculator above:

  • Age = 32
  • Resting heart rate = 62 bpm
  • Max HR formula: Tanaka: 208 − 0.7 × age

the calculator returns:

  • Maximum heart rate: 186 bpm
  • Zone 1 — recovery (50–60%): 124–136 bpm
  • Zone 2 — endurance (60–70%): 136–149 bpm
  • Zone 3 — aerobic (70–80%): 149–161 bpm