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Fitness Calculators

Heart Rate Zone Calculator

Calculate your 5 training heart-rate zones using the Karvonen formula. Enter your age and resting heart rate for personalised zone targets.

Inputs

Max HR: 190 HRR: 130

Training Zones (Karvonen)

Zone 1 — Recovery

Very light — recovery & warm-up.

125–138

50–60% bpm

Zone 2 — Base

Aerobic base, fat oxidation.

138–151

60–70% bpm

Zone 3 — Tempo

Steady-state cardiovascular.

151–164

70–80% bpm

Zone 4 — Threshold

Lactate threshold work.

164–177

80–90% bpm

Zone 5 — Max

VO2 max intervals.

177–190

90–100% bpm

Note: These calculators provide estimates for educational purposes and are not medical advice. Consult a healthcare professional before beginning or changing an exercise program. Read the medical disclaimer.

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