Heart Rate Zones Calculator
Enter max and resting heart rate to get the five training zones by %HRR.
Input Data
Results
At a glance:Karvonen formula: target HR = resting + (max − resting) × intensity%. Five zones at 50–60%, 60–70%, 70–80%, 80–90%, 90–100% of heart rate reserve (HRR).
Formula
zoneLow = resting + (max − resting) × pctLow.
zoneHigh = resting + (max − resting) × pctHigh.
How to Use
- Enter max HR and resting HR.
- The tool lists the bpm range for each of the five zones.
Case Studies
Max 190, resting 60 → Zone 2 (60–70%) = 133–193?
HRR = 190 − 60 = 130.
Zone 2 low = 60 + 130×0.6 = 138.
Zone 2 high = 60 + 130×0.7 = 151.
(Sample numbers depend on exact inputs.)
FAQ
What is the Karvonen formula?
It sets target heart rate using heart rate reserve (max − resting), more personalised than a flat percentage of max HR.
What are the five zones for?
Z1 recovery, Z2 fat-burn/base, Z3 aerobic, Z4 anaerobic, Z5 VO₂ max / peak. Train in the zone that matches your goal.
How do I find my max HR?
A common estimate is 220 − age, or measure it in a supervised stress test for accuracy.
Is it safe for everyone?
For general fitness reference only. Those with heart conditions should follow their doctor's advice.
Why use HRR not max HR?
HRR accounts for resting fitness, so percentages map better to actual effort.
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References
Content review: Calculatorism Science Team. Results are for reference only; please refer to the relevant authorities for the official figures.