Heart Rate Zone Calculator

Find your maximum heart rate and five training zones (recovery, fat-burn, aerobic, threshold and VO₂ max) in BPM. Add your resting HR for accurate Karvonen zones. Free heart-rate calculator.

Enter your age to see your zones

How to use the Heart Rate Zone Calculator

  1. 1

    Enter your age to estimate your max heart rate.

  2. 2

    Optionally add your resting heart rate for personalized zones.

  3. 3

    See BPM ranges for all five training zones.

  4. 4

    Train in the right zone for your goal — Zone 2 for base, Zone 4–5 for speed.

Frequently asked questions

How is max heart rate estimated?

With the widely used 220 − age formula. Your true max can vary, so treat it as a guide.

What does resting HR add?

It enables the Karvonen (heart-rate reserve) method, which personalizes zones to your fitness.

What's Zone 2 for?

Zone 2 (about 60–70% max) builds aerobic base and is popular for fat-burning, easy endurance work.

Tips & discussion

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