Find your optimal training heart rate zones using the Karvonen method.
Voor de Karvonen-methode. Laat leeg voor eenvoudige %HFmax.
This calculator determines your five training heart rate zones using either the simple %HRmax method or the Karvonen formula (when you provide resting heart rate). Each zone targets different fitness benefits — from fat burning to VO2 max intervals.
5 training zones
Warm-up, fat burn, aerobic, anaerobic, and VO2 max.
Karvonen method
Uses heart rate reserve for more accurate personalized zones.
Color-coded zones
Visual distinction between each intensity level.
Max heart rate
Estimated using 220 minus age formula.
Calorie Calculator
Calculate daily calorie needs based on your stats and activity level
Body Fat Calculator
Estimate body fat percentage using the U.S. Navy method
BMR Calculator
Calculate your Basal Metabolic Rate with Mifflin-St Jeor and Harris-Benedict
BMI Calculator
Calculate your Body Mass Index and weight classification
Ideal Weight Calculator
Find your ideal body weight using Devine, Robinson, Miller, and Hamwi formulas
Pace Calculator
Calculate running pace, time, or distance for training and races