Health & Fitness Calculators
Heart Rate Zone Calculator
Calculate your maximum heart rate and five training zones using the Karvonen method with your resting heart rate.
Quick guide
Enter your age and resting heart rate. The calculator estimates your maximum heart rate and five training zones with the Karvonen method, which uses your heart rate reserve so the zones reflect your own fitness.
Read the full explanationHow It Works
The Karvonen method personalizes training zones using your heart rate reserve — the gap between resting and maximum heart rate — so zones reflect your actual fitness.
Formula Used
Max HR ≈ 220 − age; target HR = resting HR + (max − resting) × intensity.
Example Calculation
At age 30 with a resting rate of 60, max HR is 190 and Zone 2 endurance work sits around 138–151 bpm.
Practical Use Cases
- Set treadmill or watch zones for cardio sessions.
- Keep easy days truly easy in Zone 2.
- Structure interval training around threshold.