âĪïļ Heart Rate Zone Calculator
Find your 5 training heart rate zones
How it works
Calculate your 5 heart rate training zones based on your age and resting heart rate. Choose between the percentage of max HR method or the more accurate Karvonen formula. Understand which zone burns fat, builds endurance, or improves VO2 max. Optimize your cardio training.
Disclaimer: This calculator is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
Frequently Asked Questions
- What's the difference between % Max HR and Karvonen?
- The standard % Max HR method is simpler but less personalized. The Karvonen method uses your Heart Rate Reserve (Max HR minus Resting HR), giving more accurate zones that account for your fitness level. If you know your resting HR, Karvonen is better.
- Which zone should I train in?
- It depends on your goals. Zone 2 (60-70%) builds aerobic base and burns fat. Zone 3 (70-80%) improves cardiovascular fitness. Zone 4 (80-90%) increases speed and lactate threshold. Mix zones throughout the week â most athletes spend 80% in Zone 2 and 20% in Zones 4-5.
- How do I measure my resting heart rate?
- Measure first thing in the morning, before getting out of bed. Sit quietly for 1 minute, then count your pulse for 60 seconds. Do this for 3-5 days and take the average. A lower resting HR generally indicates better cardiovascular fitness.