Heart Rate Zone Calculator
Calculate your five heart rate training zones using the Karvonen formula for more effective cardio workouts.
How is this calculated?
This calculator uses the Karvonen formula, which accounts for your resting heart rate to give more accurate personalized training zones:
Target HR = ((Max HR − Resting HR) × %Intensity) + Resting HR
Max Heart Rate is estimated using the standard formula (220 − age) or you can enter a known value from a lab test or field test.
The five zones progress from easy recovery work (Zone 1) all the way up to maximum-effort VO2 max intervals (Zone 5). Training in different zones targets different energy systems and adaptations.