Heart Rate Zone Calculator
Find your maximum heart rate and your five training zones from your age, free and in your browser — add a resting rate for the Karvonen method.
Report a problem| Zone | Intensity | % of max | Target (bpm) |
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These zones are an estimate from a simple age formula, not medical advice. Talk to a doctor before starting hard exercise, especially if you take heart medication or have a health condition.
How to use
- Type your age. Your maximum heart rate and all five training zones appear right away — there is nothing to submit.
- For more personal zones, add your resting heart rate (count your pulse for a full minute first thing in the morning). The tool then uses the Karvonen method.
- Use the table during exercise: keep your pulse inside Zone 2–3 for steady cardio, or push into Zone 4–5 for short, hard efforts.
FAQ
How is my maximum heart rate worked out?
This tool uses the common rule maximum heart rate = 220 − your age. So a 30-year-old has an estimated max of about 190 beats per minute. Each training zone is then a slice of that maximum: Zone 1 is 50–60%, Zone 2 is 60–70%, Zone 3 is 70–80%, Zone 4 is 80–90% and Zone 5 is 90–100%. If you add a resting heart rate, the tool switches to the Karvonen method, which works out each zone from your heart rate reserve (the gap between your maximum and resting rate) for a more personal range.
Is anything I type sent to a server?
No. Your age and resting heart rate are used for plain arithmetic right in your browser — nothing is uploaded or stored. The calculator works offline and keeps your numbers private.
How accurate are these zones?
They are a useful estimate, not a precise reading. The 220 − age rule can be off by 10–20 beats for any individual, and a lab test or a chest-strap monitor gives a truer picture. Treat the numbers as a starting guide, listen to your body, and speak to a health professional before hard training — this is not medical advice.