Heart Rate Zone Calculator
Discover your 5 personalized training heart rate zones using the Karvonen formula.
Your Stats
Est. Max HR: 190 bpm
Measure in the morning before rising
❤️ Your Heart Rate Summary
65
Resting HR (bpm)
190
Max HR (bpm)
125
HR Reserve (bpm)
Recovery
128 - 140
50-60% HRR (bpm)
- •Active recovery and warm-up
- •Improves overall health
- •Very easy conversational pace
- •Ideal for beginners and rest days
Aerobic Base
140 - 153
60-70% HRR (bpm)
- •Peak fat burning zone
- •Builds aerobic base and endurance
- •Can hold a conversation
- •Ideal for long slow distance training
Tempo
153 - 165
70-80% HRR (bpm)
- •Improves aerobic capacity
- •Comfortable but challenging
- •Short sentences only
- •Builds speed and stamina
Threshold
165 - 178
80-90% HRR (bpm)
- •Raises lactate threshold
- •Very hard, limited speech
- •Improves race performance
- •Max 30-40 min sustainable
Maximum
178 - 190
90-100% HRR (bpm)
- •Maximum effort - sprinting
- •Cannot speak at all
- •Improves VO2 max
- •Only 30 sec - 2 min bursts
📋 Training Distribution Guide
🏆 80/20 Rule: Elite endurance athletes spend ~80% of training in Zones 1-2, only 20% in Zones 3-5.
🔥 Fat Loss: Long Zone 2 sessions 3-4x/week + 1-2 Zone 4 sessions is highly effective for body composition.
💪 Performance: Add Zone 4-5 intervals progressively. Recovery between hard sessions is essential.
📱 Monitoring: A chest strap heart rate monitor is most accurate. GPS watches with optical HRM are convenient but slightly less precise.
Frequently Asked Questions
How is maximum heart rate calculated?
The most common formula is 220 minus your age (e.g., 220 - 30 = 190 bpm for a 30-year-old). This is a population average and individual max HR can vary by +/- 10-20 bpm. For precision, consider a max HR test (supervised sprint to exhaustion) or use a lab VO2 max test.
What is the Karvonen formula?
This calculator uses the Karvonen (Heart Rate Reserve) formula, which accounts for your resting heart rate: Target HR = ((Max HR - Resting HR) x % intensity) + Resting HR. This is more accurate than simple max HR percentage because it accounts for individual fitness level.
Which zone burns the most fat?
Zone 2 (60-70% of HRR) burns the highest percentage of calories from fat. However, higher zones burn more total calories per hour. Zone 2 is ideal for long endurance sessions, while Zone 3-4 builds cardiovascular fitness faster. Most effective fat loss programs include both.
How do I measure my resting heart rate?
Measure first thing in the morning before getting out of bed. Count your pulse for 60 seconds (or 30 seconds x2). A healthy resting HR is 60-100 bpm. Athletes often have resting HRs of 40-60 bpm. Average it over 3-5 mornings for accuracy.
How long should I spend in each zone?
The 80/20 rule is popular: 80% of training in Zone 1-2 (aerobic base), 20% in Zone 3-5 (high intensity). Beginners should spend most time in Zone 1-2. Z4-5 sessions require adequate recovery (24-72 hours). Too much high-intensity training leads to overtraining.
How to Use
Enter your age
Your maximum heart rate is estimated as 220 minus your age. This is the foundation for all zone calculations.
Enter your resting heart rate
Measure your resting HR first thing in the morning before getting out of bed. Count beats for 60 seconds.
Review your zones
Each zone shows a BPM range and training benefits. Use a heart rate monitor during workouts to stay in your target zone.
Train with purpose
Most training should be in Zones 1-2. Add Zone 3-4 sessions 1-2 times per week. Zone 5 is for short intervals only.