Heart Rate Zones Calculator
Get your five training zones from age — or more precisely with your resting heart rate using the Karvonen method.
Zone 2 — aerobic base
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Zone 1 · recovery —
Zone 3 · tempo —
Zone 4 · threshold —
Zone 5 · maximal —
Estimated max HR —
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How it works
Max HR ≈ 220 − age; Karvonen: target = (max − resting) × intensity% + restingFrequently Asked Questions
What are the five heart rate zones?
Zone 1 (50–60% of max) recovery; zone 2 (60–70%) aerobic base — where endurance is built; zone 3 (70–80%) tempo; zone 4 (80–90%) threshold; zone 5 (90–100%) maximal efforts.
Why does everyone talk about zone 2?
It builds mitochondria and fat-burning capacity with minimal fatigue, so you can do a lot of it. Most endurance plans put ~80% of training time there.
What makes the Karvonen method more accurate?
It anchors zones to your heart rate reserve (max minus resting), so a fit person with a low resting HR gets realistically higher zone floors than age alone predicts. Enter your resting HR to switch to it.