Heart Rate Training Zones
Calculate your 5 heart rate training zones using your age and resting heart rate. Choose between Karvonen and simple MHR methods.
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Max HR
190 bpm
Resting HR
65 bpm
HR Reserve
125 bpm
Zone 1 - Warm Up128-140 bpm
50-60% | Very light effort
Zone 2 - Fat Burn140-153 bpm
60-70% | Light effort
Zone 3 - Aerobic153-165 bpm
70-80% | Moderate effort
Zone 4 - Anaerobic165-178 bpm
80-90% | Hard effort
Zone 5 - VO2 Max178-190 bpm
90-100% | Maximum effort
Understanding Heart Rate Zones
Heart rate zones help you train at the right intensity. The Karvonen formula uses your heart rate reserve (max HR minus resting HR) for more personalized zones. Training in different zones targets different fitness goals from fat burning to VO2 max improvement.
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Disclaimer: This tool is provided as-is for informational and educational purposes only.