Find your maximum heart rate and the five training zones in beats per minute. Add a resting heart rate to switch to the more personalized Karvonen method.
Informational only — not medical advice. Consult a professional.
What is a heart rate zone calculator? A heart rate zone calculator estimates your maximum heart rate and breaks training intensity into five zones, each shown as a beats-per-minute range.
The most common estimate is 220 minus your age. For a 30 year old that is 220 minus 30, which is 190 beats per minute. A newer estimate, the Tanaka formula, is 208 minus 0.7 times your age.
Zone 1 is 50 to 60% of max heart rate, Zone 2 is 60 to 70%, Zone 3 is 70 to 80%, Zone 4 is 80 to 90%, and Zone 5 is 90 to 100%. Lower zones build endurance and recovery while higher zones build speed and peak fitness.
The Karvonen formula uses your heart rate reserve, which is your maximum heart rate minus your resting heart rate. The target rate is heart rate reserve times the zone percentage, plus your resting heart rate. It gives a more personalized zone than the percentage-of-max method.
Zones 2 and 3, roughly 60 to 80% of max heart rate, are often called the fat-burning range because a higher share of energy comes from fat at moderate effort. Total calorie burn still rises with intensity. This is informational only, not medical advice.