Heart Rate Zone Calculator
Calculate your five heart rate training zones. Uses Karvonen or percentage-of-max methods.
Max Heart Rate190 bpm
Heart Rate Reserve125 bpm
Z1Recovery
128 - 140 bpmWarm-up, cool-down, active recovery50-60%
Z2Fat Burn
140 - 153 bpmEasy endurance, fat oxidation peak60-70%
Z3Aerobic
153 - 165 bpmImprove cardiovascular fitness70-80%
Z4Threshold
165 - 178 bpmIncrease speed, lactate threshold80-90%
Z5VO2 Max
178 - 190 bpmMax effort, sprints, intervals90-100%
Frequently Asked Questions
What are heart rate zones?+
Heart rate zones divide your effort into 5 levels based on percentage of max heart rate. Each zone trains different energy systems — from easy recovery (Zone 1) to max effort sprints (Zone 5).
What is the Karvonen method?+
Karvonen uses your heart rate reserve (max HR - resting HR) for more personalized zones. It accounts for your fitness level through resting heart rate, making it more accurate than simple percentage-of-max.
How do I find my resting heart rate?+
Measure your pulse first thing in the morning before getting out of bed, for 3 days. Count beats for 60 seconds. Average the results. Typical resting HR: 60-80 bpm (athletes: 40-60).