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.
Get more tools like this
Free tips for running your service business better. No spam, unsubscribe anytime.
Take it further
Track client training and health goals in Tregovia
14-day free trial · No credit card required · All modules included
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.
Related free tools
Body Fat Percentage Calculator
Calculate your body fat percentage using the US Navy tape method. Free body fat calculator for fitness tracking.
Calorie Calculator
Calculate your daily caloric needs using the Mifflin-St Jeor equation. Free BMR and TDEE calculator for health and fitness planning.
Beauty Business Revenue Calculator
Free Beauty Business Revenue Calculator with the standard formula. Get an instant result for personal tracking — no signup, no account, no data stored.
Colour Developer Ratio Calculator
Free Colour Developer Ratio Calculator with the standard formula. Get an instant result for personal tracking — no signup, no account, no data stored.
Related guides
Guide
Best Wellness Studio Software with Memberships
Class scheduling and membership billing for studios.
Guide
Membership Management Software with Billing
Recurring plans, renewals, and dunning for studios.
Guide
Mindbody Alternatives for Small Studios
Lower-cost, transparent alternatives to Mindbody.
Guide
Membership Retention System for Studios
Reduce churn and reactivate lapsed members.