Heart Rate Zone Calculator
Find your estimated maximum heart rate and the five target training zones (from recovery to maximum effort) using the Karvonen heart-rate-reserve method, based on your age and resting heart rate.
Estimated max heart rate
190 bpm
Zone 1 · Very light
Warm-up, recovery
Zone 2 · Light
Fat burning, endurance
Zone 3 · Moderate
Aerobic fitness
Zone 4 · Hard
Anaerobic, performance
Zone 5 · Maximum
Sprint, max effort
Zones use the Karvonen (heart-rate reserve) method. ⚕️ Not medical advice.
🔒 This tool runs entirely in your browser. Your data is never uploaded.
Frequently asked questions
Which zones does it calculate?＋
Your estimated maximum heart rate and the five training zones, using the Karvonen (heart-rate reserve) method.
Why use the Karvonen method?＋
It factors in your resting heart rate, giving more personalised zones than a simple percentage of max.
Is this medical advice?＋
No — it's for training guidance. Check with a doctor before intense exercise if you have health concerns.