Heart Rate Zones
Training zones from your age and resting heart rate.
Enter values
years
bpm
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Step by step
The formula
max HR = 220 − age; zone = rest + %·(max − rest) (Karvonen)
The Karvonen method sets zones as percentages of your heart-rate reserve — the gap between resting and maximum — rather than of maximum alone. Because it factors in your resting rate, it personalises the zones to your fitness instead of assuming everyone is average.
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Example calculations
Common questions this calculator answers — select one to load its values.
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Frequently asked questions
What is the Karvonen method?+
It sets zones as a percentage of your heart-rate reserve (max minus resting), then adds your resting rate back — a more personalised range than a plain percentage of max.
Is 220 − age exact?+
It is a common estimate of maximum heart rate, but individuals vary by roughly ±10–12 bpm.
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