Heart Rate Zone Calculator
% of max or Karvonen zones from age and optional resting HR.
Zone method
Estimated max heart rate
190 bpm
| Zone | Intensity | Target bpm |
|---|---|---|
| Zone 1 — Very light | 50–60% | 95–114 bpm |
| Zone 2 — Light | 60–70% | 114–133 bpm |
| Zone 3 — Moderate | 70–80% | 133–152 bpm |
| Zone 4 — Hard | 80–90% | 152–171 bpm |
| Zone 5 — Maximum | 90–100% | 171–190 bpm |
What is this tool?
Training zones are often expressed as percentages of maximum heart rate (commonly estimated as 220 − age) or via the Karvonen heart-rate-reserve method when resting HR is known. This tool shows five zones for either method — population averages, not a clinical prescription.
How to use it
- Enter age (and resting HR for Karvonen).
- Choose percent-of-max or Karvonen method.
- Read zone BPM ranges.
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