Heart Rate Training Zone Calculator
Target heart rate zones for cardio training.
Enter your values
ⓘ Live results
Results
- Max heart rate
- 185 bpm
- Zone 1 (50-60%) Warm-up
- 125-137 bpm
- Zone 2 (60-70%) Fat burn
- 137-149 bpm
- Zone 3 (70-80%) Aerobic
- 149-161 bpm
- Zone 4 (80-90%) Anaerobic
- 161-173 bpm
- Zone 5 (90-100%) Max effort
- 173-185 bpm
Quick answer
Target heart rate uses the Karvonen formula: ((max HR - resting HR) x intensity%) + resting HR.
target HR = ((220 - age - resting HR) x intensity%) + resting HR
How to use the Heart Rate Training Zone Calculator
- 1Enter your age to estimate max heart rate (220 - age).
- 2Enter your resting heart rate, ideally measured first thing in the morning.
- 3Use the Karvonen formula zones to target the right intensity for warm-up, fat burn, aerobic or max effort training.
Worked example
Using the values the calculator loads with:
Inputs
- Age35
- Resting heart rate65 bpm
Results
- Max heart rate185 bpm
- Zone 1 (50-60%) Warm-up125-137 bpm
- Zone 2 (60-70%) Fat burn137-149 bpm
- Zone 3 (70-80%) Aerobic149-161 bpm
- Zone 4 (80-90%) Anaerobic161-173 bpm
- Zone 5 (90-100%) Max effort173-185 bpm
Frequently asked questions
Why use resting heart rate in the formula?
The Karvonen method accounts for individual fitness level via heart rate reserve, making it more accurate than max HR alone.
How do I measure resting heart rate?
Check your pulse for 60 seconds right after waking up, before getting out of bed, for several days and average it.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.