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Heart Rate Zones Calculator

Max heart rate and training zones from your age.

heart-rate-zones-calculator.local
Enter your age to see estimated heart rate zones.

How to use it

  1. Enter your age.
  2. Optionally add your resting heart rate for the Karvonen method.
  3. Read your estimated max heart rate and the five zones.

About this tool

This estimates your maximum heart rate using the common 220 minus age formula, then splits it into five training zones. If you add a resting heart rate, it uses the Karvonen heart rate reserve method instead, which many find more personal. The 220 minus age estimate varies widely between people, so treat the zones as a guide. This is general information, not medical advice. Check with a healthcare professional before hard training.

Examples

InputAge 30
OutputMax about 190 bpm, Zone 3 around 133 to 152 bpm
InputAge 40, resting 60
OutputKarvonen zones from your heart rate reserve

Common uses

  • Find your estimated max heart rate
  • Set training zones for cardio
  • Use the Karvonen method with a resting rate
  • Pace easy and hard efforts

FAQ

Is anything uploaded?
No. The zones are calculated in your browser. Nothing you enter is sent anywhere.
How accurate is 220 minus age?
It is a rough average that varies a lot between people. A lab test gives a true maximum, so treat these as a guide.
Is this medical advice?
No. It is general training information. Check with a healthcare professional before starting hard exercise.

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<iframe src="https://tooldok.com/embed/heart-rate-zones-calculator/" title="Heart Rate Zones Calculator by Tooldok" width="100%" height="560" style="border:1px solid #16130d;border-radius:16px;max-width:720px" loading="lazy"></iframe> <p style="font:13px sans-serif"><a href="https://tooldok.com/tools/heart-rate-zones-calculator/" target="_blank" rel="noopener">Heart Rate Zones Calculator</a> by <a href="https://tooldok.com/" target="_blank" rel="noopener">Tooldok</a></p>