Health & Fitness
Heart Rate Zone Calculator
Calculate your 5 personalized heart rate training zones using the Karvonen method or % of max HR. Includes zone descriptions and training guidance.
Estimated Max HR: 185 bpm (220 − age formula) | Heart Rate Reserve: 120 bpm
Your 5 Heart Rate Training Zones
Zone 1Recovery50–60%
125–137bpm
Very light activity. Active recovery, warm-up, cool-down. Burns fat primarily.
Zone 2Fat Burn60–70%
137–149bpm
Light aerobic. Best for fat burning and building aerobic base. Can sustain for hours.
Zone 3Aerobic70–80%
149–161bpm
Moderate aerobic. Improves cardiovascular fitness and endurance. Conversational pace.
Zone 4Threshold80–90%
161–173bpm
Hard effort near lactate threshold. Improves speed and performance. Hard to speak.
Zone 5Max Effort90–100%
173–185bpm
Maximum intensity. Short bursts only. Improves VO2 max and peak performance.
Karvonen vs. % Max HR: The Karvonen method accounts for your resting heart rate (heart rate reserve), making it more personalized and accurate for training. The simple % of max HR method is easier but less precise.
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