How do I use the Heart Rate Zones Calculator?
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Heart Rate Zones Calculator
Calculate training heart rate zones based on age and resting heart rate. Enter your values, review the formula, and use the worked result as a quick check for everyday planning.
Heart Rate Zones Calculator
Calculate training heart rate zones based on age and resting heart rate.
Your age in years
Heart rate at rest (morning)
Results
Maximum Heart Rate
190 bpm
Heart Rate Reserve
130 bpm
Recovery (50-60%)
125-138 bpm
Aerobic (60-70%)
138-151 bpm
Threshold (70-80%)
151-164 bpm
Anaerobic (80-90%)
164-177 bpm
VO2 Max (90-100%)
177-190 bpm
Formula: Karvonen formula: Target HR = ((MHR - RHR) × Intensity%) + RHR
Heart Rate Training Zones Using the Karvonen Formula
Calculate your five heart rate training zones for cardio exercise using the Karvonen formula, which factors in your resting heart rate for more personalized results than the simple age-based method.
Formula
Maximum Heart Rate = 220 − Age. Heart Rate Reserve = MHR − Resting HR. Target HR = (HR Reserve × Intensity%) + Resting HR. Five zones from recovery (50-60%) to VO2 max (90-100%) are displayed with their beats-per-minute ranges.
Worked example
Age 30 with resting HR 60: max HR = 190 bpm, reserve = 130 bpm. Threshold zone (70-80%): 151-164 bpm. VO2 max zone (90-100%): 177-190 bpm.
Practical guidance
Why resting heart rate matters
The Karvonen formula adjusts zones based on your fitness level. A lower resting HR (sign of better fitness) produces wider zones and more accurate training targets. Measure your resting HR first thing in the morning before getting out of bed for best accuracy.
Zone training goals
Recovery (50-60%): active rest and warm-up. Aerobic (60-70%): fat burning and endurance. Threshold (70-80%): lactate threshold improvement. Anaerobic (80-90%): speed and power. VO2 max (90-100%): maximum effort intervals. Spend most training time in zones 2-3.
Frequently asked questions
What formula does this calculator use?
Karvonen formula: Target HR = ((MHR - RHR) × Intensity%) + RHR
Can I use decimal values?
Yes. Decimal inputs are supported for most calculators. Integer-based tools use rounded integer values where appropriate.
Is this calculator free?
Yes. CalcuNimble calculators are free and optimized for fast everyday use.