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    Heart Rate Zones Calculator

    Calculate your personalized heart rate training zones using the Karvonen formula. Optimize your workouts with the right intensity.

    100% Private
    Instant
    Any Device
    Free Forever
    Your Details
    Enter your age and resting heart rate

    Measure in the morning before getting out of bed

    Maximum Heart Rate

    190 BPM

    Your Training Zones
    Heart rate ranges for each zone
    Zone 1Recovery
    125 - 138 BPM
    Zone 2Fat Burn
    138 - 151 BPM
    Zone 3Aerobic
    151 - 164 BPM
    Zone 4Threshold
    164 - 177 BPM
    Zone 5Maximum
    177 - 190 BPM

    Zone 1

    Easy recovery, active rest

    Zone 2

    Fat burning, long steady runs

    Zone 3

    Aerobic endurance, tempo runs

    Zone 4

    Lactate threshold, race pace

    Zone 5

    Maximum effort, sprints

    Frequently Asked Questions

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