Target Heart Rate Zone Calculator
Calculate your training heart-rate zones using the Karvonen formula, which factors in your resting heart rate for personalized accuracy.
Enter your details
yrs
bpm
Your results
Max Heart Rate
190 bpm
info
- Zone 1 Recovery (50–60%)
- 128 – 140 bpm
- Zone 2 Fat burn (60–70%)
- 140 – 153 bpm
- Zone 3 Aerobic (70–80%)
- 153 – 165 bpm
- Zone 4 Threshold (80–90%)
- 165 – 178 bpm
- Zone 5 Peak (90–100%)
- 178 – 190 bpm
Heart Rate Training Zones
Heart rate zones are a simple way to control intensity. Most endurance plans rely heavily on Zone 2 with smaller doses of Zone 4 and Zone 5.
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Frequently Asked Questions
How do I measure resting heart rate?
Take your pulse first thing in the morning for one minute, ideally averaged across several days.