About heart rate training zones
This calculator finds your maximum heart rate and your five training zones from your age, with an option to use your resting heart rate for the more personalised Karvonen method. Training in the right zone helps you target fat burning, endurance, or peak performance. It runs entirely in your browser.
How Heart Rate Zones works
How to use it
- Enter your age (and resting heart rate if you know it).
- The tool shows your max heart rate and five zones.
- Train within a zone to match your goal.
Max HR and zones
Maximum heart rate is estimated as 220 − age. The five zones are percentages of that maximum, from very light recovery (Zone 1) up to peak effort (Zone 5).
The Karvonen method
If you add your resting heart rate, zones are calculated on your heart-rate reserve (max minus resting), which personalises them to your fitness.
Common uses
- Find your target heart-rate zones
- Train in the fat-burning zone
- Build aerobic endurance
- Pace interval and cardio sessions
- Estimate your maximum heart rate
- Use the Karvonen method
- Set zones on a fitness watch
- Train more effectively
Frequently asked questions
How do I find my heart-rate zones?
Enter your age (and resting HR); the tool shows your max HR and five zones.
How is max heart rate estimated?
With the common 220 − age formula.
What is the fat-burning zone?
Roughly 60–70% of max HR (Zone 2), where a higher share of fat is used for fuel.
What is the Karvonen method?
It uses heart-rate reserve (max minus resting) for more personalised zones.
Do I need a resting heart rate?
No — but adding it gives more accurate zones.
Is this medical advice?
No — consult a doctor before starting intense exercise.
Is my data uploaded?
No — it calculates in your browser.
Is it free?
Yes — completely free with no sign-up.