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    Heart Rate Zone Calculator

    Calculate your 5 heart rate training zones using Karvonen or percentage method. Optimise workouts for fat burn, endurance, and VO2 max.

    Free to use. Runs in your browser.

    Heart rate training zones divide effort into 5 intensity bands. Zone 1 (50 to 60%) = recovery; Zone 2 (60 to 70%) = fat burn / aerobic base; Zone 3 (70 to 80%) = cardiovascular fitness; Zone 4 (80 to 90%) = lactate threshold; Zone 5 (90 to 100%) = VO2 max. Max HR is estimated via the Tanaka formula: 208 − (0.7 × age). The Karvonen method uses your resting HR for more accurate personal zones.

    Enter your age and resting heart rate below to see all 5 training zones in bpm.

    Why Training by Heart Rate Beats Training by Feel

    "Go hard" isn't a training plan. Your body responds differently to different intensities, and the only way to ensure you're in the right zone is to measure it. A heart rate monitor turns guesswork into precision.

    Each of the 5 heart rate zones triggers specific physiological adaptations, from fat burning and endurance building in the lower zones to lactate threshold and VO2 max improvements in the higher zones. Training in the wrong zone means you're working hard but not getting the results you want.

    The 5 Heart Rate Zones Explained

    Zone% Max HRFeels LikeWhat It TrainsHow Long
    Zone 1: Recovery50 to 60%Very easy, can chat freelyActive recovery, warm-up30 to 60 min
    Zone 2: Aerobic Base60 to 70%Comfortable, can hold conversationFat burning, endurance foundation45 to 120 min
    Zone 3: Tempo70 to 80%Moderate, short sentences onlyAerobic capacity, efficiency20 to 40 min
    Zone 4: Threshold80 to 90%Hard, can barely talkLactate threshold, race speed10 to 20 min intervals
    Zone 5: VO2 Max90 to 100%Maximum effort, can't talkMax oxygen uptake, sprint power30 sec to 3 min intervals

    What this means for you: Most recreational athletes spend too much time in Zone 3, the "no man's land" that's too hard for recovery but too easy for real improvement. Elite athletes spend 80% of their training in Zones 1 to 2 and 20% in Zones 4 to 5. This "polarised training" approach produces the best long-term results.

    Karvonen vs Percentage Method: Which Is More Accurate?

    The percentage method calculates zones as simple percentages of your max heart rate. It's easy but ignores your fitness level.

    The Karvonen method uses your heart rate reserve (max HR minus resting HR), which accounts for individual fitness. A fit person with a resting HR of 50 bpm gets different zones than an unfit person with a resting HR of 80 bpm, even if they're the same age.

    Use Karvonen if you know your resting heart rate (measure it first thing in the morning). Use the percentage method only if you don't have resting HR data. The Karvonen zones are more personalised and more accurate, especially for Zone 2 training.

    How to Find Your True Max Heart Rate

    The formula 220 minus age is popular but inaccurate, it can be off by 10 to 20 bpm. The Tanaka formula (208 − 0.7 x age) is better but still an estimate. The only reliable way to find your true max HR is a field test:

    1. Warm up for 10 minutes at an easy pace
    2. Find a hill that takes 2 to 3 minutes to climb (or use a treadmill incline)
    3. Run up at a hard effort, not quite a sprint, but close to maximum
    4. Jog back down and repeat 3 times, going harder each time
    5. On the third repeat, sprint the last 30 seconds all-out
    6. The highest heart rate recorded during the test is your max HR

    Warning: Only attempt this if you're healthy and have been exercising regularly. If you have any heart conditions, get a supervised stress test from a cardiologist instead.

    Resting Heart Rate: What It Tells You

    Resting HR (bpm)Fitness LevelTypical For
    Below 50EliteEndurance athletes, professional cyclists
    50-59ExcellentRegular runners, swimmers, serious gym-goers
    60-69GoodActive adults who exercise 3-4 times per week
    70-79AverageModerately active adults
    80-89Below averageSedentary adults, may indicate poor fitness
    90+See a doctorMay indicate stress, dehydration, or underlying condition

    Measure your resting heart rate first thing in the morning, before getting out of bed. Track it weekly, a gradually declining RHR over months is one of the best signs that your fitness is improving. A sudden spike of 10+ bpm can indicate illness, overtraining, or stress.

    Related Fitness Tools

    Target Heart RateFind your exercise heart rate rangeVO2 Max CalculatorEstimate your aerobic fitness levelPace CalculatorCalculate your running paceCalories BurnedHow many calories your workout burnsTDEE CalculatorFind your total daily calorie needsBMR CalculatorCalculate your resting metabolic rate

    Part of a workflow

    Health & Fitness Workflow

    Body baseline → Calories → Nutrition → Training → Progress. 13 tools free.

    How to use this tool

    1

    Enter your age

    2

    Enter your resting heart rate (optional, enables Karvonen method)

    3

    Choose between Karvonen or percentage method

    Common uses

    • Setting heart rate targets for cardio workouts
    • Finding the right intensity for fat-burning exercise
    • Training for a marathon, triathlon, or cycling event
    • Monitoring intensity during HIIT sessions
    • Building an aerobic base with Zone 2 training

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    Frequently Asked Questions

    How is max heart rate calculated?
    This calculator uses the Tanaka formula: 208 − (0.7 x age), which is more accurate than the popular 220 − age formula. For a 40-year-old, both give 180 bpm, but they diverge at other ages. You can also enter a known max HR from a field test or stress test for the most accurate zones.
    What are heart rate zones?
    Heart rate zones divide your effort into 5 intensity levels, each targeting different physiological adaptations. Zone 1 (50 to 60%) is recovery. Zone 2 (60 to 70%) builds aerobic base and burns fat. Zone 3 (70 to 80%) improves cardiovascular efficiency. Zone 4 (80 to 90%) raises lactate threshold. Zone 5 (90 to 100%) develops VO2 max.
    What is the Karvonen method?
    The Karvonen formula uses your heart rate reserve (max HR minus resting HR) to personalise zones: Target = ((Max HR − Resting HR) × %) + Resting HR. A fit person with a resting HR of 50 gets different zones than someone at 80 bpm, even if they're the same age. It's more accurate than simple percentages of max HR.
    Which zone is best for weight loss?
    Zone 2 (60 to 70%) burns the highest percentage of calories from fat. But higher zones burn more total calories per minute. For weight loss, total calorie deficit matters most, so a mix of Zone 2 base training and Zone 4 to 5 intervals is the most effective strategy. Zone 2 also builds the aerobic base that makes harder sessions possible.
    How do I find my resting heart rate?
    Measure your pulse first thing in the morning, before getting out of bed. Count beats for 60 seconds on 3 consecutive mornings and average the results. Don't measure after caffeine, alcohol, or a bad night's sleep. Most fitness watches also track this automatically. A lower resting HR generally indicates better cardiovascular fitness.
    Why is Zone 2 training so popular?
    Zone 2 training builds mitochondrial density, your cells' ability to produce energy from fat. It's where elite endurance athletes spend 80% of their training time. It feels easy (you can hold a full conversation), but the adaptations are profound: better fat oxidation, improved endurance, lower resting heart rate, and a stronger aerobic foundation for harder work.
    How long should I train in each zone?
    Zone 1: 20 to 60 min (warm-up/cool-down). Zone 2: 45 to 120 min (long aerobic sessions). Zone 3: 20 to 40 min (tempo runs). Zone 4: 10 to 20 min total (threshold intervals, e.g., 4x4 min). Zone 5: 3 to 10 min total (short intervals, e.g., 6x30 sec). Never spend an entire session in Zone 5. Most sessions should be Zone 1 to 2.
    Does medication affect my heart rate zones?
    Yes. Beta-blockers lower both resting and max heart rate significantly, making standard formulas unreliable. Stimulants, decongestants, and some antidepressants can raise resting HR. If you take any heart-affecting medication, ask your doctor for a supervised stress test to find your true max HR and zones.
    Why are my zones different from my fitness watch?
    Fitness watches often use the simpler 220 − age formula and the percentage method (not Karvonen). This calculator uses the more accurate Tanaka formula and optionally the Karvonen method, which accounts for your resting HR. The difference can be 10 to 15 bpm per zone, which is enough to change your training focus entirely.
    What is the 'talk test' for heart rate zones?
    Zone 1 to 2: can hold a full conversation. Zone 3: can speak in short sentences. Zone 4: can barely get a few words out. Zone 5: can't talk at all. The talk test is surprisingly accurate and useful when you don't have a heart rate monitor, research shows it correlates well with lactate threshold.
    Can I train in Zone 5 every day?
    No. Zone 5 creates significant physiological stress and requires 48 to 72 hours of recovery. Training in Zone 5 more than 2 to 3 times per week leads to overtraining, elevated resting heart rate, poor sleep, and decreased performance. Most of your training (80%) should be in Zones 1 to 2, with only 20% in Zones 4 to 5.
    What is heart rate variability (HRV)?
    HRV measures the variation in time between heartbeats. Higher HRV generally indicates better fitness and recovery. It's different from heart rate zones but complementary, low HRV in the morning suggests you need a recovery day (Zone 1 to 2), while high HRV means you're ready for a harder session (Zone 4 to 5). Most modern fitness watches track HRV.

    Results are for general informational purposes only and should be checked before use. They are not professional advice. See our Disclaimer and Terms of Service.