Heart Rate Zone Calculator: 5 Training Zones by Age and Resting HR

Your details

Used to estimate maximum heart rate as 220 minus age when no measured value is entered.
years
Measure first thing in the morning before getting out of bed. The Karvonen method uses this to personalize your zones.
bpm
Karvonen zones are based on your heart rate reserve (max HR minus resting HR), giving more accurate results. Simple zones are percentages of max HR only.
A lab or field test gives the most accurate max HR. The Tanaka formula is slightly more accurate for older adults than 220 minus age.
Max heart rateMax HR: 190 bpm
190bpm

Your estimated or measured maximum heart rate

Heart rate reserve130bpm
Zone 1 low125bpm
Zone 1 high138bpm
Zone 2 low138bpm
Zone 2 high151bpm
Zone 3 low151bpm
Zone 3 high164bpm
Zone 4 low164bpm
Zone 4 high177bpm
Zone 5 low177bpm
Zone 5 high190bpm
Zone 1 (Recovery)138
Zone 2 (Endurance)151
Zone 3 (Aerobic)164
Zone 4 (Threshold)177
Zone 5 (Max Effort)190

Your training zones are calculated using the Karvonen formula.

  • Your max HR was set to 190 bpm using 220 minus your age.
  • Your heart rate reserve is 130 bpm (190 minus 60 resting). Karvonen zones are anchored to this range, not raw max HR.
  • Zone 2 (fat burning and endurance) is 138 to 151 bpm. Most coaches recommend spending 70-80% of weekly training time here.
  • Zone 4 (threshold) is 164 to 177 bpm. This is your race pace for events lasting 20-60 minutes.

Next stepFor the most accurate zones, confirm your max HR with a field test such as a 3-km time trial at all-out effort, then re-run using the measured option.

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