Heart Rate Zone Calculator
What is Heart Rate Zone Calculator
Heart rate zones split your effort into five bands, from easy recovery up to an all-out sprint, each tied to a range of beats per minute. This calculator estimates your maximum heart rate from your age, then works out the bpm range for every zone. Add your resting pulse and it switches to the Karvonen method, which uses your heart rate reserve for ranges that fit you rather than the average person.
How to use
- Enter your age.
- Optionally enter your resting heart rate for a more personal result.
- Pick a max heart rate formula, or leave it on the classic 220 minus age.
- Read your estimated max heart rate and the five zone ranges.
- Train in the zone that matches your goal, from fat burning to peak effort.
When to use it
Want to know the heart rate that keeps a run in the fat-burning band? Enter age 30 and you get a max of 190 bpm, with Zone 2 landing at 114 to 133 bpm. Useful for pacing an easy run, building an interval session around Zone 4, or checking that your recovery days stay genuinely easy.
Frequently asked questions
What are the 5 heart rate zones?
Zone 1 is very light recovery (50 to 60% of max), Zone 2 is light fat-burning work (60 to 70%), Zone 3 is moderate aerobic effort (70 to 80%), Zone 4 is hard anaerobic training (80 to 90%), and Zone 5 is maximum effort near your ceiling (90 to 100%).
How is maximum heart rate calculated?
The default is the classic Fox formula, 220 minus your age. The tool also offers Tanaka (208 minus 0.7 times age), which fits older adults better, and Gulati (206 minus 0.88 times age), derived from a women-only study. All are estimates, so an individual reading can differ by 10 to 20 bpm.
What is the Karvonen method?
Karvonen builds zones from your heart rate reserve, the gap between your resting and maximum heart rate, instead of a flat percentage of max. Because it factors in your resting pulse, it gives ranges tailored to your fitness. Enter a resting heart rate and this calculator uses it automatically.
Which zone should I train in?
It depends on the session. Most endurance base work sits in Zone 2, tempo and threshold efforts fall in Zone 3 and 4, and short intervals touch Zone 5. Recovery days belong in Zone 1. A common mistake is spending easy runs in Zone 3, which blunts recovery.
Can I share this tool with my inputs pre-filled?
Yes. The URL updates automatically as you type. Copy it from the address bar or use the Copy link button, and anyone who opens the link will see your exact inputs ready to go.
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