Health
Heart Rate Zones Calculator
Detailed training zones using percent-of-max or Karvonen (heart-rate reserve).
Inputs
Heart Rate Zones Calculator
Result
Maximum HR
190 bpm
- Zone 1 — Recovery (50–60%)
- 128–140 bpm
- Zone 2 — Endurance (60–70%)
- 140–153 bpm
- Zone 3 — Tempo (70–80%)
- 153–165 bpm
- Zone 4 — Threshold (80–90%)
- 165–178 bpm
- Zone 5 — VO₂ max (90–100%)
- 178–190 bpm
- Method
- Karvonen (HRR)
How it's calculated
Max HR = 220 − age · Karvonen: target = rest + %·(max − rest) · %Max: target = %·max
Common questions
Which method is better?
Karvonen is more personalized because it uses your resting HR.
Is 220 − age exact?
It's an approximation; actual max HR can vary ±10–15 bpm.
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