Fitness Metrics
Heart Rate Zone Calculator
Calculate your maximum heart rate and the five training zones using the Karvonen heart rate reserve method.
What your result means
Most recreational athletes do best with about 80% of training time in zones 1–2 and 20% in zones 3–5.
How we calculate this
Max HR ≈ 220 − age. Karvonen zones use heart rate reserve (max minus resting).
Limitations
The 220 − age formula carries a standard deviation of about 10–12 bpm. A monitored ramp test gives a more individual number.
Frequently asked questions
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Related guides
References
- World Health Organization. https://www.who.int
- NHS — Health A to Z. https://www.nhs.uk
- Centers for Disease Control and Prevention. https://www.cdc.gov
Browse all calculators or read our evidence-based guides.