Heart Rate Zone Calculator
Find your maximum heart rate and personal training zones for smarter workouts.
How to use the Heart Rate Zone Calculator
- Enter your age.
- Optionally add your resting heart rate for more personal zones.
- See your max heart rate and four training zones in beats per minute.
Max HR = 220 − age. Karvonen zone = (Max − Resting) × intensity + Resting
About the Heart Rate Zone Calculator
Your maximum heart rate is the fastest your heart can safely beat, estimated as 220 minus your age. Training zones are percentages of that maximum, and each one trains something different — from easy fat-burning to hard, race-pace efforts.
If you add your resting heart rate, the calculator switches to the more accurate Karvonen method, which bases zones on your heart-rate reserve (max minus resting). Fitter people have a lower resting rate and a wider reserve, so their personalised zones differ from the simple percentage version.
Use the zones with a chest strap or watch: stay in fat-burn and cardio zones for endurance, and dip into the peak zone briefly for intervals. Build up gradually and check with a doctor if you have any heart condition.
Frequently asked questions
Is 220 − age exact?
No, it’s a population average and can be off by 10–20 beats for any individual. A lab test gives your true number, but the formula is fine for everyday training.
What is the fat-burning zone?
Roughly 60–70% of max heart rate. You burn a higher share of fat here, but higher-intensity work burns more total calories — both have their place.
How do I measure resting heart rate?
Count your pulse for 60 seconds first thing in the morning before getting up, or read it from a fitness tracker after lying still.