Find your optimal training heart rate zones using the Karvonen method.
Your Details
For Karvonen method. Leave blank for simple %HRmax.
Enter your age and click Calculate
Your heart rate zones will appear here
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.