Heart Rate Zone Calculator
Enter your age (or measured max HR) and resting heart rate to get your 5 training zones in bpm. Free, instant, no account needed.
Enter it here if you know it (e.g. from a heart rate test); otherwise it's estimated from your age.
Your Heart Rate ZonesMax heart rate (bpm): 184 bpm (estimated)
| Zone | Name | %HRR | bpm |
|---|---|---|---|
| Z1 | Recovery | 50-60% | 122-134 |
| Z2 | Aerobic Base | 60-70% | 134-146 |
| Z3 | Tempo | 70-80% | 146-159 |
| Z4 | Threshold | 80-90% | 159-171 |
| Z5 | VO2 Max / Anaerobic | 90-100% | 171-184 |
How Heart Rate Zones Are Calculated
Uses the Karvonen (heart-rate-reserve) method: heart rate reserve (HRR) = max HR − resting HR, and each zone boundary is your resting HR plus a percentage of HRR. This differs from taking a flat percentage of max HR alone — it also accounts for your resting heart rate, which reflects your fitness level. If you don't enter a max HR, it's estimated using the Tanaka formula (208 − 0.7 × age), considered more accurate across a wider age range than the older "220 − age" rule of thumb, and recommended by many coaching calculators. The 5 zones follow the standard endurance-coaching split of recovery / aerobic base / tempo / threshold / VO2max.
Frequently Asked Questions
What is the Karvonen method, and why not just use a percentage of max HR?
The Karvonen method computes your zones using your heart rate reserve (max HR minus resting HR), which factors in your resting heart rate. This gives two runners with the same max HR but different fitness levels more personalized zones than a flat percentage of max HR would.
What if I don't know my max heart rate?
Leave the max HR field blank and it's estimated from your age using the Tanaka formula (208 − 0.7 × age). A measured max HR (from a lab test or a maximal effort) is more accurate, but the estimate is a reasonable starting point.
How do I measure my resting heart rate?
The most accurate way is to count your pulse (or use a heart rate monitor) for a few minutes right when you wake up, before getting out of bed. Averaging a few mornings is more reliable than a single reading.
Which zone should I train in?
Most endurance training time should be spent in Zone 2 (aerobic base); Zones 4-5 are for more intense, less frequent sessions. The exact split depends on your training plan and goals.