Heart Rate Zone Calculator
Optimize your training intensity for better fitness results.
Your Parameters
30
60
Est. Max HR
187
BPM
Why Resting HR?
The Karvonen formula accounts for your current fitness level by using your heart rate reserve (Max HR - Resting HR).
Your Training Zones
Based on the Karvonen formula.
Safety First
These calculations are based on statistical averages. Always consult a healthcare professional before starting an intensive exercise program.
What is a Heart Rate Zone Calculator?
A heart rate zone calculator helps you determine the ideal intensity for your workouts based on your maximum heart rate. Training in different "zones"—from very light to maximum effort—allows you to target specific fitness goals, such as burning fat, building endurance, or increasing speed. This tool calculates your personal zones so you can train smarter.
How to Use This Tool
- Choose a Method: Select "Karvonen" for a more accurate calculation that uses your resting heart rate, or "Standard" for a simple age-based estimate.
- Enter Your Details: Adjust the sliders to input your age and, if using the Karvonen method, your resting heart rate (measure it after sitting calmly for several minutes).
- Review Your Zones: The tool will instantly display your five training zones, showing the Beats Per Minute (BPM) range for each.
- Explore the Details: Click on any zone to expand it and learn about the "feel" of the workout and its primary fitness benefit.