Heart Rate Zone Calculator
Find your five heart rate training zones based on the Karvonen formula. Use them to train smarter and avoid over‑exertion.
How to Use Heart Rate Zone Calculator
- Enter your age. The calculator uses the classic 220‑minus‑age formula to estimate your maximum heart rate.
- Enter your resting heart rate. For best results, measure it first thing in the morning before getting out of bed. The default is 60 bpm.
- Click Calculate. The tool computes your Heart Rate Reserve (HRmax − RHR) and applies the Karvonen formula to find the bpm range for each of the five training zones.
- Use the zone table. Each zone shows its intensity percentage, bpm range and primary training benefit, so you can tailor your workout intensity.
Benefits of Heart Rate Zone Calculator
- Uses the Karvonen formula, which incorporates resting heart rate for more personalised zones than the basic percentage‑of‑max method.
- Shows all five zones in a clean table with training benefits, helping you balance endurance, fat burn and high‑intensity work.
- No wearables required – just your age and a manually measured resting pulse give you actionable training ranges.
- Runs entirely offline; your health data never leaves your device.
Frequently Asked Questions
Is the fat‑burning zone the best for weight loss?
The fat‑burn zone uses a higher percentage of fat for fuel, but higher intensity zones burn more total calories. For weight loss, a mix of zones is most effective; the calorie deficit matters more than which zone you train in.
How do I measure my resting heart rate accurately?
Take your pulse for 60 seconds immediately upon waking, before sitting up or having caffeine. Average this over three days for the most reliable value to enter into the calculator.
What if my actual max heart rate is different from 220 minus age?
This formula is a population average; individual max HR can vary. If you know your true max from a stress test or field test, use a calculator that allows you to enter it directly, or adjust your training zones by feel.
Is Heart Rate Zone Calculator free and private?
Yes — it is 100% free, needs no sign‑up, and everything runs in your browser; your data never leaves your device.
Disclaimer: This tool is for educational purposes only and is not medical advice. Always consult a qualified doctor for health decisions.