Free Heart Rate Zone Calculator for Personalized Training
Heart rate zone calculator determines your five training zones based on age and resting heart rate. Use the Karvonen or percentage method to find your ideal zones for fat-burning, cardio fitness, and peak performance training.
Calculate Your Heart Rate Training Zones
How to Use This Heart Rate Zone Calculator
Enter Your Age
Type your current age in years. This is used to estimate your maximum heart rate using the standard formula (220 minus age).
Enter Resting Heart Rate
Input your resting heart rate in BPM. Measure this by counting your pulse for 60 seconds first thing in the morning while still in bed.
Select Calculation Method
Choose between the Karvonen method (uses heart rate reserve for greater accuracy) or the Percentage of Max HR method (simpler calculation).
Click Calculate Zones
Press the Calculate Zones button to generate all five training heart rate zones personalized to your fitness profile.
Review Your Training Zones
Examine your five zones from Zone 1 (recovery) to Zone 5 (maximum effort). Each shows BPM range, training benefit, and recommended activity types.
Key Features of Heart Rate Zone Calculator
100% Free with No Signup Required
Calculate your training zones unlimited times without creating any account, entering email, or hitting any usage limits.
Two Calculation Methods Available
Choose between the Karvonen (heart rate reserve) method for fitness-adjusted zones or the simpler percentage of max HR approach.
Five Personalized Training Zones
Get detailed BPM ranges for recovery, fat-burn, aerobic, anaerobic threshold, and maximum effort zones tailored to your body.
Complete Browser-Based Privacy
Your age and heart rate data are processed entirely in your browser. No health information is transmitted or stored anywhere.
Visual Heart Rate Zone Chart
Color-coded bar visualization shows your five zones at a glance, making it easy to understand and reference during workouts.
Mobile-Friendly Responsive Design
Works perfectly on phones, tablets, and desktops so you can check your zones at the gym, track, or anywhere you train.
Formulas Used in Heart Rate Zone Calculation
Maximum Heart Rate (MHR) = 220 − Age Heart Rate Reserve (HRR) = MHR − Resting Heart Rate Karvonen Zone = (HRR × Zone%) + Resting Heart Rate Percentage Method Zone = MHR × Zone%Calculation Components Explained
The estimated highest number of beats per minute your heart can achieve during all-out exertion. Calculated as 220 minus your age — a widely used approximation first published by Fox et al. in 1971.
Your heart rate at complete rest, typically measured first thing in the morning. Lower values generally indicate better cardiovascular fitness. Used only in the Karvonen method.
The difference between your maximum and resting heart rates. This represents the "usable range" of heart rate available for exercise and is the foundation of the Karvonen method.
Each zone corresponds to an intensity range: Zone 1 (50–60%), Zone 2 (60–70%), Zone 3 (70–80%), Zone 4 (80–90%), Zone 5 (90–100%). These percentages are applied to either HRR or MHR depending on the selected method.
For example, a 30-year-old with a resting heart rate of 65 BPM has a maximum HR of 190 BPM and a heart rate reserve of 125 BPM. Using the Karvonen method, their Zone 2 lower bound is (125 × 0.60) + 65 = 140 BPM, and upper bound is (125 × 0.70) + 65 = 153 BPM. Using the simpler percentage method, Zone 2 would be 190 × 0.60 = 114 BPM to 190 × 0.70 = 133 BPM.
Assumptions: The 220-minus-age formula assumes a healthy adult not on heart rate-affecting medications. It has a standard deviation of ±10–12 BPM, meaning your actual maximum HR could be 10–12 beats higher or lower than the estimate. For clinical accuracy, a graded exercise test is recommended.
Practical Examples
25-Year-Old Beginner Runner in Mumbai
Input: Age: 25, Resting HR: 72 BPM, Method: Karvonen
Max HR: 195 BPM, Heart Rate Reserve: 123 BPM
Zone 2 (Fat Burn): 146–158 BPM
Use Case: This beginner should target Zone 2 during early morning runs along Marine Drive to build aerobic base before attempting faster interval workouts.
35-Year-Old Cyclist in Bangalore
Input: Age: 35, Resting HR: 55 BPM, Method: Karvonen
Max HR: 185 BPM, Heart Rate Reserve: 130 BPM
Zone 3 (Aerobic): 146–159 BPM
Use Case: An experienced cyclist uses Zone 3 for sustained tempo rides on Nandi Hills, building lactate threshold for competitive events.
45-Year-Old Gym Enthusiast in New York
Input: Age: 45, Resting HR: 68 BPM, Method: Karvonen
Max HR: 175 BPM, Heart Rate Reserve: 107 BPM
Zone 4 (Threshold): 154–164 BPM
Use Case: During HIIT sessions at the gym, staying in Zone 4 for work intervals maximizes cardiovascular improvement without overtraining.
55-Year-Old Walker Using Percentage Method
Input: Age: 55, Method: Percentage of Max HR
Max HR: 165 BPM
Zone 1 (Recovery): 83–99 BPM
Use Case: A health-conscious individual uses the simpler percentage method to stay in Zone 1–2 during daily park walks, ensuring safe cardiovascular exercise without a resting HR measurement.
What Is a Heart Rate Zone Calculator?
A heart rate zone calculator divides the range between your resting heart rate and maximum heart rate into five distinct training zones. Each zone corresponds to a specific exercise intensity and physiological benefit — from light recovery to maximum-effort sprinting. Knowing your zones lets you train with precision rather than guessing how hard to push.
This tool serves runners, cyclists, swimmers, gym-goers, and anyone using a heart rate monitor during exercise. It is particularly valuable for people following structured training plans that specify zone-based workouts, such as marathon preparation programs popular in cities like Delhi, Mumbai, and Bangalore, or global endurance events.
Two calculation methods are available. The Karvonen method (also called heart rate reserve method) produces zones adjusted for your fitness level by incorporating resting heart rate — a more personalized approach favored by coaches and exercise physiologists. The simpler percentage-of-max-HR method requires only your age, making it accessible when you haven't measured your resting rate.
Sources and Methodology
Maximum heart rate estimation uses the 220-minus-age formula originally described by Fox, Naughton, and Haskell in 1971, which remains the most widely used approximation in fitness and clinical settings. The Karvonen method was developed by Finnish physiologist Martti Karvonen in 1957. The five-zone model with 10% intensity bands is the standard framework used by the American College of Sports Medicine and most fitness certification bodies worldwide.
Important Considerations
The 220-minus-age formula is a population average with significant individual variation (±10–12 BPM). Actual maximum heart rate can only be determined through a graded exercise test under medical supervision. People taking beta-blockers, calcium channel blockers, or other heart rate-affecting medications will get inaccurate zones from any age-based formula. Individuals with cardiac conditions, pacemakers, or arrhythmias should consult their cardiologist rather than relying on general calculators.
Frequently Asked Questions
Yes, this Heart Rate Zone Calculator is 100% free with no hidden charges, no signup, and no premium features locked behind a paywall. You can calculate your zones unlimited times without creating any account.
Yes. All calculations run entirely in your browser using JavaScript. Your age, heart rate, and results are never sent to any server, never stored in any database, and never shared with anyone. When you close the page, the data is gone.
This calculator uses two well-established formulas: the standard 220-minus-age for maximum heart rate estimation and the Karvonen formula for heart rate reserve zones. These are the same methods used by fitness professionals and most wearable devices. However, the 220-minus-age formula has a standard deviation of about 10-12 BPM, so individual results may vary. For clinical precision, a lab-based VO2 max test is recommended.
The Karvonen method uses your heart rate reserve (maximum HR minus resting HR) and adds the resting HR back, producing zones personalized to your fitness level. The Percentage of Max HR method simply calculates a percentage of your estimated maximum heart rate. Karvonen is generally considered more accurate for trained individuals because it accounts for cardiovascular fitness through resting heart rate.
The most accurate way is to measure first thing in the morning before getting out of bed. Place two fingers on your wrist (radial pulse) or neck (carotid pulse) and count beats for 60 seconds. Do this for 3-5 consecutive mornings and take the average. Avoid measuring after caffeine, exercise, or stressful situations. A typical healthy adult resting heart rate is 60-100 BPM, while trained athletes may be as low as 40-50 BPM.
Zone 2 (60-70% intensity) is traditionally called the fat-burning zone because a higher percentage of calories come from fat at this intensity. However, higher-intensity zones (3 and 4) burn more total calories per minute, which can lead to greater overall fat loss. For sustained fat loss, a mix of Zone 2 endurance work and Zone 3-4 interval training is most effective, combined with proper nutrition.
Beta-blockers and certain other medications significantly lower your heart rate, making the standard 220-minus-age formula inaccurate. If you take heart rate-affecting medication, consult your doctor or a clinical exercise physiologist for personalized training zones. This calculator does not account for medication effects.
For adults, a normal resting heart rate is 60-100 BPM. Well-trained athletes often have resting rates of 40-60 BPM due to stronger, more efficient hearts. A resting heart rate consistently above 100 BPM (tachycardia) or below 40 BPM (without athletic training) may warrant a medical consultation. Lower resting heart rates generally indicate better cardiovascular fitness.
Recalculate every 3-6 months or whenever your resting heart rate changes significantly (more than 5 BPM). As your fitness improves, your resting heart rate typically decreases, which shifts your Karvonen-based zones. Also recalculate annually as the age-based maximum heart rate estimate changes each year.
The 220-minus-age formula provides a reasonable estimate for most adults but has a standard deviation of about 10-12 BPM. It tends to overestimate max HR in younger adults and underestimate it in older adults. More accurate alternatives include the Tanaka formula (208 - 0.7 × age) and lab-measured VO2 max testing. This calculator uses the widely-adopted 220-minus-age formula as the standard baseline.
Beginners should spend most training time in Zone 2 (60-70% intensity) to build aerobic base fitness safely. This zone feels comfortable — you can hold a conversation while exercising. Gradually introduce short Zone 3 intervals after 4-6 weeks of consistent Zone 2 training. Avoid sustained Zone 4-5 training until you have built a solid cardiovascular foundation over several months.
Yes. Heart rate zones apply to any continuous aerobic exercise including running, cycling, swimming, rowing, brisk walking, and elliptical training. They are less useful for pure strength training or short-burst anaerobic activities like sprinting or heavy lifting where heart rate response lags behind actual effort. For weight training, perceived exertion is often a better intensity guide.