Calculate your 5 heart rate training zones based on your age and resting heart rate using the standard or Karvonen formula.
Enter resting HR for Karvonen formula (more accurate). Leave blank to use standard % of Max HR.
Heart rate training zones divide your effort levels into five ranges based on your maximum heart rate. Each zone targets different physiological adaptations, from recovery and fat burning to peak cardiovascular performance. Training in the right zone ensures you get the most benefit from each workout while managing fatigue and recovery.
| Zone | % of Max HR | Purpose |
|---|---|---|
| Zone 1 | 50-60% | Recovery, warm-up, cool-down |
| Zone 2 | 60-70% | Fat burning, base endurance |
| Zone 3 | 70-80% | Aerobic fitness, moderate cardio |
| Zone 4 | 80-90% | Lactate threshold, tempo runs |
| Zone 5 | 90-100% | VO2 max, sprints, max effort |
The standard method simply uses percentages of your max heart rate (220 minus age). The Karvonen formula is more personalized because it factors in your resting heart rate to calculate your Heart Rate Reserve (HRR = Max HR - Resting HR), then applies percentages to the reserve and adds back the resting HR. If you know your resting heart rate, the Karvonen method provides more accurate zones tailored to your current fitness level.
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