Heart Rate Zone Calculator
Calculate Your Heart Rate Zones
Personalize your training with accurate heart rate zones
Karvonen Formula
Most accurate using resting HR
Age-Based
Simple calculation (220 – age)
Tanaka Formula
More accurate for older adults
Calculating your zones…
Your Maximum Heart Rate
190 BPM
Based on Karvonen Formula
Heart Rate Zones Visual
Rest
Zone 1
Zone 2
Zone 3
Zone 4
Zone 5
Max
Target Heart Rate for Activities
Workout Suggestions by Zone
Calculation History
Heart Rate Training Tips
Measure Resting HR
Measure your resting heart rate first thing in the morning for 3-5 days and use the average.
Use a Monitor
Invest in a good heart rate monitor for accurate zone training during workouts.
Mix Zones
Include workouts from different zones throughout the week for balanced fitness.
Stay in Zone
Try to maintain your target heart rate zone for at least 20-30 minutes during training.
Hydrate Well
Proper hydration helps maintain accurate heart rate measurements during exercise.
Recover Properly
Allow adequate recovery time between intense zone 4-5 workouts.
Success
Heart rate zones calculated successfully