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.
Related tools
About this tool
Inputs
- Age
- Resting heart rate
Results
- Max heart rate
- Zone 1 (50-60%)
- Zone 2 (60-70%)
- Zone 3 (70-80%)
- Zone 4 (80-90%)
Numbers tell a story, and the Heart Rate Zone Calculator helps you read it. Plug in your data to see what the math reveals. Reference ranges published by organizations like WHO and NIH apply to general adult populations and may not suit everyone. Caloric needs combine basal metabolism with an activity multiplier. The required inputs are age and resting heart rate. Once provided, the result — max heart rate, zone 1 (50-60%), zone 2 (60-70%) and other key metrics — appears instantly.
From students to professionals, anyone who needs to calculate heart rate training zones using your age and resting heart rate benefits from getting an instant, verifiable answer. Measure your pulse first thing in the morning before activity. Use results as a conversation starter with a healthcare professional, not as a substitute for medical advice. Body composition, metabolism, and vital signs interact in complex ways that a single number cannot capture. Use the result as a starting point for deeper analysis. Pair it with other tools for a more complete picture.