Heart Rate Zones Calculator

What Is Maximum Heart Rate?

Maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during intense exercise. It is commonly estimated with the formula 220 minus your age, although more refined variations exist for trained athletes.

What Is the Karvonen Formula?

The Karvonen formula is a more accurate way to calculate training zones because it factors in your resting heart rate. The formula is: Target HR = ((MHR - Resting HR) x % Intensity) + Resting HR. This produces personalized zones that reflect your actual fitness level.

The 5 Training Zones

Zone 1 (50-60%): Active recovery, very light. Zone 2 (60-70%): Fat burning, base endurance. Zone 3 (70-80%): Aerobic training, cardiovascular improvement. Zone 4 (80-90%): Anaerobic threshold, high intensity. Zone 5 (90-100%): Maximum effort, sprints.

Frequently Asked Questions

How do I measure my resting heart rate?

Measure your pulse for one full minute right after waking up, before getting out of bed. Do this for several days and average the results for a more accurate baseline value.

Why is zone-based training important?

Training in different heart rate zones allows you to target specific fitness goals: burning fat, building endurance, increasing speed, or recovering properly between hard workouts.