Heart Rate Zone Calculator
Training zones from 220−age max HR (simple % or Karvonen). Click any i for detail.
Heart rate
Age (years)
i
Age
Used for estimated max HR = 220 − age. |
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|---|---|
Resting HR (bpm)
i
Resting
Morning pulse at rest — needed for Karvonen. |
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Method
i
Method
Percent of max is simpler; Karvonen uses heart-rate reserve. |
How to use this calculator
- Enter your age (and resting HR for Karvonen).
- Pick percent-of-max or Karvonen.
- Read zone 1–5 bpm ranges.
Results explained
Estimated max HR = 220 − age is a blunt population rule — true max varies. Percent-of-max zones multiply that estimate. Karvonen uses heart-rate reserve: (max − resting) × % + resting, which often fits training better once you know resting pulse. Wearables and lactate testing can disagree; this is an educational sketch, not a medical clearance for intense exercise.
Quick reference: HR zones
Common 5-zone bands as fractions of max (or HRR).
| Item | Detail |
|---|---|
| Zone 1 | 50–60% — recovery |
| Zone 2 | 60–70% — easy aerobic |
| Zone 3 | 70–80% — tempo |
| Zone 4 | 80–90% — threshold |
| Zone 5 | 90–100% — max effort |
Not a substitute for a clinical stress test or coaching plan.
How the estimate is built
max ≈ 220 − age; percent zones = max×band; Karvonen = (max−RHR)×band + RHR.
Example scenario
Age 35 → max ~185 bpm; zone 2 (60–70%) ≈ 111–130 bpm on the percent method.
FAQ
Is 220 − age accurate?
It is a rough average. Some people sit well above or below it. Field tests or lab tests are better when training intensity matters.
When should I use Karvonen?
When you know a reliable resting HR. It personalizes zones using heart-rate reserve instead of max alone.
Do medications change this?
Beta blockers and other drugs can lower heart rate. Follow clinician guidance — do not chase formula zones blindly.
Why not use my watch’s zones?
You can. This page shows the classic arithmetic so you can sanity-check device defaults.