Heart Rate Zone Calculator

Determine your ideal training zones based on your age and resting heart rate.

Your Details

Estimated Max Heart Rate

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(220 - Age)

Enter your age to see results.
About Heart Rate Zones

Heart rate zones are ranges based on your maximum heart rate (MHR) that help you target specific fitness goals. Training in different zones produces different physiological effects.

Formulas Used:

  • Standard Formula: Calculates zones as a direct percentage of your MHR (220 - Age). It's a great general guideline.
  • Karvonen Formula: A more advanced method that uses your resting heart rate to calculate your Heart Rate Reserve (HRR). It's often more accurate for individuals who are particularly fit or unfit. Target HR = ((MHR - Resting HR) × %intensity) + Resting HR