HEALTH TOOL
Heart Rate Zone Calculator
Find your training heart rate zones based on age and resting heart rate.
Max heart rate
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About this tool
Find your estimated maximum heart rate and the five training zones (from light recovery to maximum effort) based on your age. Add your resting heart rate for more precise zones using the Karvonen (heart rate reserve) method.
Frequently asked questions
- How is max heart rate estimated?
- Using the common formula 220 minus age. It's a population average, not a measured value — actual max heart rate varies by individual and can differ by 10–20 bpm either way.
- What changes when I add a resting heart rate?
- The zones switch to the Karvonen method, which factors in your heart rate reserve (max minus resting) for a more personalized range than age alone.
- Which zone should I train in?
- It depends on your goal — lower zones (1–2) build endurance and aid recovery, while higher zones (4–5) build speed and power. This tool provides the ranges; goal-specific programming is beyond its scope.