Heart rate zone training optimizes cardiorespiratory adaptations. Training in specific heart rate zones ensures appropriate stimulus for fat metabolism, aerobic capacity, and anaerobic threshold development.
Heart Rate Zone Calculator
Reviewed
ResultUpdates as you type
Max Heart Rate187BPM
Heart Rate Reserve (HRR)BPM127
- Zone 1 (Recovery) BPM
- 136
- Zone 2 (Fat Burn / Aerobic) BPM
- 149
- Zone 3 (Tempo / Endurance) BPM
- 162
- Zone 4 (Threshold) BPM
- 174
- Zone 5 (Max Effort) BPM
- 187
Calculate your max heart rate and 5 target training intensity zones using the Karvonen heart rate reserve formula.
Calculate your maximum heart rate and 5 target training intensity zones using the Karvonen heart rate reserve equation.
How to use
- Enter your age in years.
- Enter your morning resting heart rate in beats per minute (BPM).
- View your calculated Max HR and target BPM boundaries for all 5 training zones.
Formula
The Karvonen formula calculates target heart rate zones by accounting for both maximum and resting heart rate.
Max Heart Rate (Tanaka)
Max HR = 208 - 0.7 · ageHeart Rate Reserve (HRR)
HRR = Max HR - Resting HRTarget Zone HR (Karvonen)
Target HR = Resting HR + (HRR · Intensity%)Frequently asked questions
What is Zone 2 training?
Zone 2 (60% to 70% HRR) builds mitochondrial density and aerobic endurance while utilizing fat as primary fuel.
Why is resting heart rate included in Karvonen formula?
Factoring in resting heart rate adjusts target zones to reflect individual cardiorespiratory fitness levels.