Precision Utility
Heart Rate Zone
Calculator
Method
Karvonen
Training
5-Zone
Find your personalised heart rate training zones in seconds. Enter your age and resting heart rate, pick a max HR formula, and the calculator gives you five Karvonen-based zones — from easy recovery to maximum effort. Built for runners, cyclists and anyone training with a heart rate monitor.
Training Parameters
Max Heart Rate
187 bpm
Max HR
187 bpm
Heart Rate Reserve
122 bpm
Resting HR
65 bpm
Target Zone
126–187
Training Zones
Karvonen method — personalised to your heart rate reserve
How the heart rate calculator works
Start by entering your age and resting heart rate. Your resting heart rate is best measured first thing in the morning — sit still for a minute, then count the beats at your wrist or neck for a full 60 seconds.
Next, pick a max heart rate formula. The Tanaka formula (208 − 0.7 × age) is the default and is considered more accurate across all age groups. The simpler 220 − age option is widely known but tends to overestimate max HR in younger people and underestimate it in older adults.
Hit calculate and the tool works out your max heart rate, heart rate reserve (max HR minus resting HR), and five personalised training zones using the Karvonen method. Each zone is a percentage range of your heart rate reserve, added back to your resting rate.
The result is five bpm ranges tailored to your body — not generic percentages — so you can train more effectively whether you are warming up, building endurance or pushing for a personal best.
What you need to know about heart rate zones
Karvonen vs simple percentage method. The simple method sets zones as a flat percentage of your max heart rate. The Karvonen method is more precise because it factors in your resting heart rate, producing zones that reflect your actual fitness level. Two people the same age but with different resting heart rates will get different zone targets — as they should.
What each zone does:
- Zone 1 (50–60% HRR) — Recovery. Light effort, good for warm-ups and cool-downs. Promotes blood flow without taxing your system.
- Zone 2 (60–70% HRR) — Aerobic base. Comfortable pace you can maintain for hours. Builds endurance and burns the highest proportion of fat as fuel.
- Zone 3 (70–80% HRR) — Tempo. Moderately hard. Improves aerobic capacity and running economy. You can talk in short sentences but not hold a full conversation.
- Zone 4 (80–90% HRR) — Threshold. Hard effort. Pushes your lactate threshold higher, increasing the pace you can sustain before fatigue sets in.
- Zone 5 (90–100% HRR) — Maximum. All-out sprints and intervals. Builds speed and anaerobic power but can only be held for short bursts.
How to measure resting heart rate accurately. Take the reading on three consecutive mornings before getting out of bed. Use two fingers on the inside of your wrist (radial pulse) or on your neck just beside the windpipe (carotid pulse). Count for 60 seconds and average the three readings. A typical healthy adult resting heart rate is 60–80 bpm; well-trained endurance athletes can be as low as 40–50 bpm.
Frequently asked questions
What is the Karvonen method for heart rate zones?
The Karvonen method calculates training zones using your heart rate reserve (HRR) — the difference between your max heart rate and resting heart rate. Each zone is a percentage of HRR added to your resting rate, giving more personalised targets than simple percentage-of-max methods.
How do I find my resting heart rate?
Measure your resting heart rate first thing in the morning before getting out of bed. Place two fingers on your wrist or neck, count the beats for 60 seconds (or 30 seconds and multiply by two). Do this on three consecutive mornings and take the average for the most accurate reading.
Which max heart rate formula is more accurate?
The Tanaka formula (208 − 0.7 × age) is generally considered more accurate than the traditional 220 − age formula, particularly for older adults. Research published in the Journal of the American College of Cardiology found the Tanaka formula provides a better estimate across age groups.
What are the 5 heart rate training zones?
Zone 1 (50–60% HRR) is recovery and warm-up. Zone 2 (60–70% HRR) builds aerobic base and burns fat. Zone 3 (70–80% HRR) improves aerobic fitness. Zone 4 (80–90% HRR) increases speed and lactate threshold. Zone 5 (90–100% HRR) is maximum effort for short bursts.
How accurate are heart rate zone calculators?
Heart rate zone calculators provide a good estimate for most people, but individual variation exists. Max heart rate formulas have a standard deviation of about 10–12 bpm. For precise zones, consider a lab-based VO2 max test or a guided field test with a sports coach.
Which heart rate zone is best for fat burning?
Zone 2 (60–70% HRR) uses the highest proportion of fat as fuel. However, higher-intensity zones burn more total calories per minute. For overall fat loss, a mix of Zone 2 endurance work and higher-intensity intervals is most effective alongside a balanced diet.