❤️Heart Rate Training Zones Calculator
Enter your age (and resting heart rate if you know it) to see your 5 training zones.
⚕️ Results are general estimates, not medical advice. Check with a doctor before starting a new training plan.
About you
Estimated max heart rate
185 bpm
Add resting HR for Karvonen zones
| Zone | Intensity | Max-HR method | Karvonen method |
|---|---|---|---|
| Zone 1 · Recovery | 50–60% | 93–111 | Add resting HR |
| Zone 2 · Endurance | 60–70% | 111–130 | Add resting HR |
| Zone 3 · Tempo | 70–80% | 130–148 | Add resting HR |
| Zone 4 · Threshold | 80–90% | 148–167 | Add resting HR |
| Zone 5 · Max effort | 90–100% | 167–185 | Add resting HR |
Measure resting heart rate first thing in the morning, before coffee, for the best Karvonen zones.
How it works
- Max heart rate ≈ 220 − age
- Max-HR method: zone = max HR × zone %
- Karvonen method: zone = (max HR − resting HR) × zone % + resting HR
Karvonen accounts for your fitness, so it is usually more personal.
Worked example
Age 35 → max HR 185. Zone 2 (60–70%) = 111–130 bpm. With resting HR 60, reserve = 125, so Karvonen Zone 2 = 135–148 bpm.
Questions people ask
It is a rough average — your real max can be 10–15 bpm higher or lower.
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Last updated September 28, 2026. These results are friendly estimates to help you plan — always double-check before buying or making big decisions.