Heart Rate Training Zones Calculator

Calculate your optimal heart rate training zones (1 through 5) based on your age and resting heart rate using the Karvonen formula.

Max Heart Rate (MHR)190 bpm
Zone 1 (50-60%)125 - 138 bpm
Zone 2 (60-70%)138 - 151 bpm
Zone 3 (70-80%)151 - 164 bpm
Zone 4 (80-90%)164 - 177 bpm
Zone 5 (90-100%)177 - 190 bpm

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Understanding Training Zones

Heart rate training zones provide a method to measure the intensity of your cardiovascular workouts. By staying within a specific zone, you can target specific metabolic adaptations, such as fat burning, aerobic endurance, or anaerobic capacity.

The Five Zones

  • Zone 1 (50-60%): Very light intensity. Used for warm-ups, cool-downs, and active recovery.
  • Zone 2 (60-70%): Light intensity. Builds aerobic base and improves fat oxidation. Conversational pace.
  • Zone 3 (70-80%): Moderate intensity. Improves aerobic fitness and stamina. Sweating significantly.
  • Zone 4 (80-90%): Hard intensity. Improves anaerobic capacity and lactate threshold. Breathing hard.
  • Zone 5 (90-100%): Maximum intensity. Improves fast-twitch muscle fibers and top speed. Sustainable for only short bursts.

Frequently Asked Questions

Why do we use the Karvonen Formula?

Unlike basic percentage calculations that only use your Max Heart Rate, the Karvonen formula factors in your Resting Heart Rate (Heart Rate Reserve). This makes the calculation highly personalized to your current fitness level. These are estimates and may not reflect actual values. Always verify important calculations independently.