About the Heart Rate Zone Calculator
A free, instant training-zone calculator. Enter your age to see all five zones with BPM ranges, with optional manual max HR and the Karvonen method for more personalised results.
What it is
The Heart Rate Zone Calculator gives you your five standard training zones the moment you enter your age. It estimates your maximum heart rate using the widely used 220 − age formula and divides that into five percentage-based zones, each showing the target beats-per-minute range and a description of what the zone is for — from easy recovery to maximum-effort bursts.
If you know your actual measured maximum heart rate, you can enter it to override the age-based estimate and get more accurate zone boundaries. Add your resting heart rate to unlock the Karvonen method, which uses your heart-rate reserve (the gap between resting and max) to personalise zones further. All calculations happen in your browser — nothing is ever sent to a server or stored.
Key features
Age-based max HR estimate
Enter your age and the tool instantly estimates your maximum heart rate using the 220 − age formula, then divides it into the five standard zones. No other input required.
Manual max HR override
If you know your measured maximum heart rate from a lab test or a maximal effort workout, enter it directly. The tool uses your value instead of the age estimate for more accurate zone boundaries.
Karvonen (heart-rate reserve) method
Provide your resting heart rate to enable the Karvonen method. This uses your heart-rate reserve — the difference between resting and max — to calculate zones that better reflect your individual fitness level.
Five zones with descriptions
Each of the five standard zones is shown with its percentage range, calculated BPM range, name, and a plain-English description of what that zone feels like and what it trains.
How the zones are calculated
Max HR from age
Max HR = 220 − age. This is a widely used population average; actual maximum heart rate varies between individuals, sometimes by 10–20 bpm.
% of Max HR (default)
Zone BPM = (zone percentage ÷ 100) × Max HR. Zones are 50–60%, 60–70%, 70–80%, 80–90%, and 90–100% of max HR.
Karvonen formula
Zone BPM = (zone percentage ÷ 100) × (Max HR − Resting HR) + Resting HR. Uses heart-rate reserve (HRR = Max HR − Resting HR) for a more individual result.
Zone boundaries
Zone 1: 50–60%. Zone 2: 60–70%. Zone 3: 70–80%. Zone 4: 80–90%. Zone 5: 90–100%. The top of each zone aligns exactly with the bottom of the next.
A note on accuracy and safety
This tool provides general information and is not medical advice. Exercise intensity should match your own fitness and health. Please consult a physician before starting a new exercise routine or training at high intensity—especially if you have any heart condition, injury, or health concern.
Calculate your heart rate zones now
Free, no sign-up required. Works on any device.
Open the Calculator