Health & Fitness
Heart Rate Zone Calculator
Calculate heart rate training zones using your age and resting heart rate.
Formulas and edge cases are reviewed against authoritative references before publication. For methodology, editorial standards, or corrections, use the links below.
Frequently asked questions
What is the Karvonen method?
It uses resting heart rate and max heart rate to calculate training zones.
How do I measure resting heart rate?
Measure your pulse first thing in the morning before activity.
Can I use these zones for any sport?
Yes. These zones are general and can apply to most cardio training.
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About this tool
This Heart Rate Zone Calculator turns your inputs into practical results. Provide Resting heart rate and Age to calculate Max heart rate and Zone 1 (50-60%).
Adjust values to compare scenarios and see how sensitive the result is. The calculation uses the numbers as entered, so double-check units and expect small differences from rounding in the displayed totals.