Heart Rate Zone Calculator
Calculate your 5 heart rate training zones using the Karvonen method. Free heart rate zone calculator for athletes and fitness professionals.
Heart rate zones
Zone 1 — Very light
Warm-up, recovery, fat burn
Zone 2 — Light (aerobic base)
Fat burning, endurance base
Zone 3 — Moderate
Aerobic fitness, tempo runs
Zone 4 — Hard (threshold)
Lactate threshold, race pace
Zone 5 — Maximum
VO2 max, sprints, intervals
⚠️ Heart rate zones are estimates. Individual max HR varies by ±10–12 bpm from the 220−age formula.
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Frequently asked questions
What are heart rate training zones?
Training zones (1–5) correspond to intensity levels from very light recovery (Zone 1) to maximum effort (Zone 5). Each zone targets different physiological adaptations.
What is the Karvonen method?
The Karvonen formula calculates zones using Heart Rate Reserve (HRR = Max HR − Resting HR). It's more accurate than simple % of max HR because it accounts for your fitness level.
How do I find my maximum heart rate?
The 220 − age formula is a common estimate (±10–12 bpm). For precision, do a laboratory or field max HR test under supervision. Never exceed safe limits without medical clearance.
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