Heart Rate Zone Calculator – 5 Training Zones
Calculate your 5 heart rate training zones using the Karvonen formula.
❤️ Health📐
Age
Resting heart rate (bpm)
Please enter valid values.
Formula & Reference
| Variable | Formula | Units |
|---|---|---|
| Heart Rate Zone Calculator – 5 Training Zones | result |
Step-by-Step Examples
Example 1
35yo, resting HR 65
- Max: 185bpm | Z2 fat burn: 132-138 | Z4 threshold: 145-152
✓ 5 zones
Example 2
25yo athlete, rest 55
- Max: 195bpm | High zones calculated
✓ Athlete zones
Example 3
50yo, rest 70
- Max: 170bpm | Z2 fat burn: 121-136bpm
✓ Z2: 121-136
Real-World Applications
Runners
Train in correct heart rate zone.
Gym-Goers
Optimize cardio intensity.
Coaches
Design HR-based programs.
Cardiologists
Prescribe safe exercise intensity.
Common Mistakes to Avoid
⚠️
220-age is an estimate
Varies ±10-12 bpm. Use actual max HR test for precision.
⚠️
All high intensity
Most training (80%) should be Zone 2. High zones need more recovery.
Frequently Asked Questions
Zone 2 for fat loss? ▾
Zone 2 burns highest fat %. But total calorie burn matters most. Mix zones.
Karvonen formula? ▾
(Max HR - Rest HR) × intensity + Rest HR. Uses resting HR for individualized zones.
Measure heart rate? ▾
Chest strap (most accurate), smartwatch (good for steady state).