Heart Rate Zones Calculator
Calculate your personalized heart rate training zones using the Karvonen method. Optimize your cardio workouts for fat burn, endurance, or performance.
Inputs
years
bpm
Results
Max Heart Rate
190 bpm
Zone 1 — Recovery128–140 bpm
Zone 2 — Aerobic Base140–153 bpm
Zone 3 — Tempo153–165 bpm
Zone 4 — Threshold165–178 bpm
Zone 5 — VO2 Max178–190 bpm
Max Heart Rate
190 bpm
How to Use This Calculator
- Start by filling in the input fields below. Results update instantly as you type, so you can experiment with different values to see how they affect the outcome.
- Age — Age in years. Accepts values from 10 years to 100 years (default: 30 years).
- Resting Heart Rate — Measure in the morning before getting up. Accepts values from 30 bpm to 120 bpm (default: 65 bpm).
- Once all inputs are set, review your results in the Results panel. Here's what each output means:
- Max Heart Rate — shown as a numeric value. This is the primary result of this calculator.
- Zone 1 — Recovery — your calculated result.
- Zone 2 — Aerobic Base — your calculated result.
- Zone 3 — Tempo — your calculated result.
- Zone 4 — Threshold — your calculated result.
- Zone 5 — VO2 Max — your calculated result.
- Check the Heart Rate Training Zones for a detailed row-by-row breakdown. This is useful for spotting trends or finding values at specific points.
- Explore the related calculators below if you need deeper analysis or want to approach this topic from a different angle.
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