How to use the Heart Rate Zone Calculator
- Enter your age.
- Optionally enter your resting heart rate for more personalised zones (Karvonen method).
- Use the zones to guide workout intensity.
The five training zones
| Zone | % of max | Benefit |
|---|---|---|
| 1 – Very light | 50–60% | Warm-up, recovery |
| 2 – Light | 60–70% | Endurance, fat burning |
| 3 – Moderate | 70–80% | Aerobic fitness |
| 4 – Hard | 80–90% | Speed, lactate threshold |
| 5 – Maximum | 90–100% | Short sprints, peak power |
Formulas used
Max HR = 220 − age (Fox) · Max HR = 208 − 0.7 × age (Tanaka)
With resting heart rate the Karvonen method is used: target = (Max HR − Resting HR) × intensity + Resting HR. Measure resting heart rate in bed just after waking.
Frequently asked questions
Are these zones accurate for me?
Age-based formulas can be off by 10–15 beats per minute. A supervised exercise test gives your true maximum. People on heart medication (such as beta-blockers) should ask their doctor for target ranges.