Heart Rate Zone Calculator

Estimate max HR, optional resting HR for Karvonen zones, and see Zone 1–5 bpm for recovery, fat-burn aerobic base, threshold, and VO₂ max efforts—all updated live in your browser.

Runs in your browser · No data stored · No signup

A heart rate zone calculator estimates your max heart rate (often 220 − age) and splits training into five intensity bands—each with a target bpm range for easy, aerobic, threshold, and max efforts.

Heart rate zones are estimates based on age-predicted formulas (220−age). Actual maximum heart rate varies ±10–20 bpm by individual. Consult a physician or certified coach before undertaking high-intensity training programs.

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By Muhammad Abdullah Rauf · Founder, EverydayTools.proUpdated 2026-05-23· Reviewed by EverydayTools Editorial Team

What is a heart rate zone calculator?

Heart rate zones group workout intensity by percentage of maximum heart rate (MHR) or heart rate reserve (HRR). They help endurance athletes keep easy days aerobic, schedule tempo and threshold work, and limit HIIT to sustainable doses.

This calculator estimates max HR with 220 − age, the Tanaka formula (208 − 0.7×age), or your own measured max. Choose standard % of max HR, or the Karvonen method with resting heart rate: target bpm = resting + (max − resting) × intensity %.

Zone 1 (50–60%) is recovery; Zone 2 (60–70%) is the fat-burning aerobic base; Zone 3 (70–80%) is moderate cardio; Zone 4 (80–90%) is lactate threshold territory; Zone 5 (90–100%) covers VO₂ max and short HIIT intervals. All math runs locally in your browser.

Max HR + optional Karvonen → five colored zones with bpm—runs locally, never uploaded.

How zones are calculated here

Max HR from 220−age, Tanaka, or custom entry. Zones use either % of max HR or Karvonen HRR with resting HR.

Formula

Standard: Zone bpm = Max HR × %
Karvonen: Zone bpm = Resting + (Max − Resting) × %
Max HR (Tanaka) = 208 − 0.7 × age

Assumptions

  • Resting HR measured at wake, before caffeine, for Karvonen
  • Zone bands follow 50–60 / 60–70 / 70–80 / 80–90 / 90–100 % of max or reserve

Limitations

  • 220 − age can be off by 10–15 bpm for fit individuals; field tests or lab max HR are more precise
  • Not a medical device—see a doctor before new vigorous exercise if you have cardiovascular risk factors

How to use Heart Rate Zone Calculator

  1. Enter age and resting HR

    Add age (10–100). For Karvonen zones, enter morning resting heart rate in bpm.

  2. Pick max HR and zone method

    Choose 220−age, Tanaka, or custom max HR. Toggle standard % max HR or Karvonen (HRR).

  3. Select a training goal

    Highlight fat burn, endurance, cardio, threshold, or HIIT to see which zone matches your plan.

  4. Read bpm ranges and chart

    Summary shows max HR, color zone bar, and Zone 1–5 cards with feel, training use, and fuel notes.

  5. Copy or share zones

    Copy all bpm ranges to your watch or training log, or share a link—nothing leaves your browser.

Heart Rate Zone Calculator examples

Age 40 — max HR and Zone 2

Input

Age: 40

Output

Max HR: 180 bpm · Zone 2: 108–126 bpm

220 − 40 = 180. Zone 2 is 60–70% → 108 to 126 bpm rounded.

Age 25 — Zone 4 threshold band

Input

Age: 25

Output

Max HR: 195 bpm · Zone 4: 156–176 bpm

80–90% of 195 bpm for tempo or threshold-style efforts.

Who uses Heart Rate Zone Calculator?

Common real-world scenarios where this tool saves time.

New runners

Stay in Zone 2 for base building

Keep most easy runs in Zone 2 bpm so you build aerobic fitness without drifting into threshold every outing.

Cyclists and rowers

Set watch alerts by bpm

Copy min–max bpm per zone into your sports watch for indoor cardio or long rides.

Home workout beginners

Check effort without a coach

Compare how hard you feel versus the zone chart after entering your age—educational, not medical diagnosis.

Reference tables

Five heart rate training zones (% of max HR)

Zone% MHRTypical purposeExample at max HR 190
Zone 150–60%Recovery / very light95–114 bpm
Zone 260–70%Aerobic base / fat burn114–133 bpm
Zone 370–80%Moderate aerobic133–152 bpm
Zone 480–90%Threshold / hard152–171 bpm
Zone 590–100%Max effort / intervals171–190 bpm

Standard % max HR vs Karvonen (HRR)

MethodFormula ideaBest for
% of max HRZone bpm = max × %Quick estimates, beginners
KarvonenResting + reserve × %Trained athletes with known resting HR
Custom max HRYour tested max instead of 220−ageLab or field-tested max HR

Aerobic vs anaerobic by zone

ZoneIntensityEnergy emphasis
Zone 1–2EasyAerobic, higher fat %
Zone 3Moderate cardioAerobic, more carbohydrate
Zone 4–5Hard / HIITAnaerobic contribution rises

When to use Heart Rate Zone Calculator vs related tools

Related toolUse this tool whenUse related tool when
Running Pace CalculatorYou need bpm targets for easy, tempo, or interval runs by heart rate zone.You need pace, finish time, or splits from distance and clock time.
Steps to Distance CalculatorYou train by heart rate on walks or runs and want intensity zones.You want to convert daily steps into kilometers or miles walked.

Common mistakes to avoid

Running every workout in Zone 4–5

Most weekly volume should be Zone 1–2; save high zones for short, planned sessions.

Assuming 220 − age is exact

Treat bpm ranges as starting points; recalibrate if easy pace feels too hard or too easy for weeks.

Ignoring heat, caffeine, or stress

Heart rate drifts up for the same pace in heat or poor sleep—use perceived effort alongside bpm.

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Frequently Asked Questions

How are heart rate zones calculated?

Zones are percentages of maximum heart rate (MHR). This tool estimates MHR as 220 − age, then applies Zone 1 (50–60%) through Zone 5 (90–100%) and converts each band to bpm.

What is the fat-burning heart rate zone?

Zone 2 (roughly 60–70% MHR) is often called the fat-burning zone because fat supplies a higher proportion of fuel at moderate intensities. Total calorie burn still rises in higher zones.

How accurate is 220 minus age?

It is a rough population formula—individual max HR can differ by 10–15 bpm or more. Use zones as guides; adjust if efforts feel wrong for months of training.

What is target heart rate for cardio?

Moderate cardio often sits in Zone 2–3 (about 60–80% MHR). Vigorous work moves toward Zone 4–5. Your physician may recommend different targets based on health history.

Should I use a chest strap or wrist optical HR?

Chest straps are usually more accurate during intervals; wrist sensors can lag on fast efforts. Match the device reading to the zone bpm range from this calculator.

Can I enter my own max heart rate instead of age?

Yes. Select Custom max HR and enter a lab or field-test value. Zones still use the same five percentage bands.

What heart rate zone is best for HIIT?

HIIT intervals usually target Zone 5 (about 90–100% max HR or reserve) for short work periods, with Zone 1–2 recovery between reps.

What is the Karvonen formula vs 220 minus age?

220 − age only estimates max HR. Karvonen also uses resting HR so easy zones are not artificially low for fit athletes with low resting bpm.

Privacy, accuracy, and trust

Privacy

Age and zone math run locally in your browser—they are not uploaded to a server.

Accuracy

Zones follow standard % of MHR models—not a medical stress test or prescription.

Educational estimates only—consult a physician before starting or intensifying exercise, especially with heart or blood pressure conditions. Health information is for educational purposes only and is not medical advice. Consult a qualified healthcare provider before making health decisions.

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Reviewed by EverydayTools Editorial Team on 2026-05-23.