Heart Rate Zone Calculator
Find your max heart rate and five training zones from your age, with an optional resting heart rate for more personal Karvonen zones.
Your details
Enter your age to see your max heart rate and five training zones.
The Heart Rate Zone Calculator estimates your maximum heart rate from your age and breaks it into five training zones, from easy recovery to all-out effort. Add your resting heart rate and it switches to the Karvonen method for zones that better reflect your personal fitness — handy for runners, cyclists, and anyone training with a watch or chest strap.
How to use the Heart Rate Zone Calculator
- Enter your age.
- Optionally add your resting heart rate — measure it first thing in the morning before getting up.
- Read your estimated max heart rate.
- Use the five zone ranges in beats per minute to guide the intensity of your workouts.
Frequently asked questions
- How is max heart rate calculated?
- The calculator uses the classic 220 − age formula. A 40-year-old, for example, has an estimated max heart rate of 180 bpm. It's a population average, so your true max may be 10 or more beats higher or lower.
- What is the Karvonen method?
- Karvonen uses your heart rate reserve — max heart rate minus resting heart rate. Each zone is (reserve × intensity) + resting heart rate. Because it accounts for your resting pulse, it gives fitter people with low resting rates more accurate zones.
- What is Zone 2 training?
- Zone 2 is roughly 60–70% intensity: a pace where you can still hold a conversation. Spending lots of time there builds aerobic endurance with low injury and fatigue risk, which is why many endurance plans focus on it.
- Is this safe for everyone?
- The zones are general estimates, not medical advice. Some medications, like beta blockers, change heart rate response. Check with a doctor before starting intense exercise, especially if you have a heart condition.