Heart Rate Zone Calculator
Calculate personalized heart rate training zones using percentage of max HR, Karvonen (heart rate reserve), or threshold-based methods. Get recommended weekly training distribution for optimal fitness gains.
Calculation Method
Based on percentage of maximum heart ratezone BPM = max HR × zone%
(straight percentage of maximum heart rate)Enter your heart rate above and all five training zones appear instantly. Or start from an example:
Age-based max HR estimates (220 − age) can be off by 10+ BPM for individuals. A field-tested max or lab-measured threshold gives far more accurate zones — the percentages here are conventional coaching ranges, not personal physiology.
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