Heart Rate Zones Calculator (Karvonen)
Calculate your heart rate training zones using the Karvonen formula. Essential for beginners and health-focused training.
Calculator
Enter your age and resting heart rate to calculate your training zones
Calculated Max HR: 190 bpm
Your Heart Rate Zones
Zone 1 - Recovery
50-60%Between 125 and 138 bpm
Zone 2 - Aerobic Base
60-70%Between 138 and 151 bpm
⭐ Ideal for fat burning and building endurance
Zone 3 - Aerobic
70-80%Between 151 and 164 bpm
Zone 4 - Threshold
80-90%Between 164 and 177 bpm
Zone 5 - VO₂max
90-100%Between 177 and 190 bpm
What are Heart Rate Zones?
Heart rate zones help you train at the right intensity. Each zone targets different physiological adaptations. Zone 2 (Aerobic Base) is ideal for fat burning and building endurance without excessive fatigue.
Zone 1 (50-60%): Active recovery, very light effort. Zone 2 (60-70%): Aerobic base, fat burning, comfortable pace. Zone 3 (70-80%): Aerobic, moderate effort. Zone 4 (80-90%): Threshold, hard but sustainable effort. Zone 5 (90-100%): VO₂max, maximum effort, very hard.
The Karvonen Formula
The Karvonen formula calculates target heart rate based on your heart rate reserve (the difference between max and resting heart rate). This method is more accurate than using percentages of max heart rate alone, as it accounts for individual differences in resting heart rate.
How to measure your resting heart rate?
Measure your resting heart rate first thing in the morning, before getting out of bed. Take your pulse for 60 seconds or count for 15 seconds and multiply by 4. Do this for several days and take the average for the most accurate result.