How is max heart rate estimated?
Using the standard formula: 220 minus your age. Individual max heart rate may vary.
Health
Heart Rate Zone Calculator
Enter your age and resting heart rate to see five training zones from recovery to maximum effort.
Live calculator output
Enter your age and resting heart rate to see your training zones.
How it works
The calculator uses the Karvonen method. First, max heart rate is estimated as Max HR = 220 − age. Then, heart rate reserve (HRR): HRR = Max HR − Resting HR.
Each zone is calculated as: Target HR = Resting HR + (HRR × Zone%). This method is preferred by coaches because it adjusts for individual fitness levels rather than using only age.
Practical example
A 30-year-old with a resting heart rate of 65 bpm: Max HR = 190 bpm. HRR = 190 − 65 = 125 bpm.
Zone 2 (60–70%): 65 + (125 × 0.60) to 65 + (125 × 0.70) = 140–153 bpm. This is the ideal fat-burning and endurance zone for most training sessions.
Frequently asked questions
What method is used for zones?
The Karvonen method, which factors in your resting heart rate for more personalized zones.
Which zone should I train in?
It depends on your goal. Zones 1-2 for endurance, zone 3 for tempo, zones 4-5 for speed and power.
How do I measure my resting heart rate?
Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds, or count for 15 seconds and multiply by 4.
Is the 220 − age formula accurate for everyone?
It is a rough estimate. Individual max HR can vary by ±10-12 bpm. A clinical stress test gives a more accurate number.
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