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    Heart Rate Zones CalculatorFree Online Health Tool

    Heart Rate Zones Calculator is a free online health tool. Calculate your personalized heart rate training zones using the Karvonen formula. Optimize your workouts with the right intensity.

    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

    100% Private100% Private
    InstantInstant
    Any DeviceAny Device
    Free ForeverFree Forever
    How to useHow to use & Tips

    Steps

    1. 1Enter your age
    2. 2Enter your resting heart rate (measure in the morning before getting up)
    3. 3View your 5 personalized training zones with BPM ranges

    Use Cases

    • -Plan running training by heart rate zone
    • -Optimize cycling workouts for fat burning or endurance
    • -Monitor workout intensity with a heart rate monitor
    • -Structure interval training sessions
    • -Track cardiovascular fitness improvements over time

    About Heart Rate Zones Calculator

    Everything you need to know about this tool and how to get the most out of it.

    What is Heart Rate Zones Calculator?

    What is Heart Rate Zones Calculator?

    A Heart Rate Zones Calculator determines your personalized training heart rate zones using the Karvonen formula. It uses your age and resting heart rate to calculate 5 zones from recovery to maximum effort.
    How Heart Rate Zones Calculator Works

    How Heart Rate Zones Calculator Works

    The calculator first estimates your maximum heart rate (220 - age), then calculates your Heart Rate Reserve (max HR - resting HR). Each zone is a percentage of the HRR added back to resting HR, giving personalized targets.
    Why Use Heart Rate Zones Calculator?

    Why Use Heart Rate Zones Calculator?

    Training in the right heart rate zone optimizes your workout for specific goals — fat burning, aerobic endurance, or speed. Without zones, you may train too hard (risking injury) or too easy (limiting progress).
    Tips

    Tips & Best Practices

    • 1Measure resting heart rate first thing in the morning before getting up
    • 2Zone 2 training (fat burn) is the foundation of endurance fitness — most athletes should do 80% of training here
    • 3Zone 4-5 work should be limited to 1-2 sessions per week to allow recovery

    Frequently Asked Questions