Heart Rate Zone Calculator
Find your maximum heart rate and the five training zones, from easy recovery to all-out effort. Add your resting heart rate for more personalized zones.
How it works
- 1
Enter your age
Used to estimate maximum heart rate.
- 2
Add resting heart rate
Optional — measure it right after waking up.
- 3
Train by zone
Beats-per-minute ranges for zones 1 to 5.
Related tools
Other tools people use right after this one.
Built to get out of your way
487
Tools available
6
Languages
0
Watermarks added
2h
Until your files are erased
100%
Free to start
∞
Devices supported
Frequently asked questions
Easy aerobic effort at roughly 60–70% intensity, where you can still hold a conversation.
How heart rate zones work
Maximum heart rate is estimated as 220 minus age. Without a resting value, each zone is a percentage of that maximum. With a resting heart rate, the calculator uses the Karvonen formula, which applies the percentages to your heart rate reserve and tends to fit trained people better.
Zone 2 builds aerobic endurance and can be sustained for a long time; zones 4 and 5 are for short, hard intervals. The 220-minus-age formula can be off by 10 or more beats, so a lab or field test gives more precise zones.