Heart Rate Calculator
Calculate your target heart rate zones based on age and optional resting heart rate. Uses both standard and Karvonen formulas.
Heart Rate Zones
Your maximum heart rate is estimated as 220 minus your age. Training zones are percentages of this maximum. The Karvonen method also factors in resting heart rate for more precise zones.
The Five Heart Rate Zones
- Zone 1 (50-60%): Recovery and warm-up
- Zone 2 (60-70%): Fat burning and endurance
- Zone 3 (70-80%): Cardio fitness
- Zone 4 (80-90%): Speed and power
- Zone 5 (90-100%): Maximum effort
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Disclaimer:This tool is provided “as is” for informational and educational purposes only. Results may not be 100% accurate. ToolBird makes no warranties, express or implied, regarding the accuracy, reliability, or completeness of any output generated by this tool. This tool does not constitute professional, legal, financial, medical, or tax advice. Always consult a qualified professional for important decisions. By using this tool, you agree that ToolBird and its operators shall not be held liable for any damages, losses, or consequences arising from the use of this tool or reliance on its results. All processing occurs in your browser — we do not store, transmit, or access your data. Use at your own risk.