Heart Rate Calculator
Enter your age and resting heart rate. You can also enter your measured maximum heart rate for more accurate results.
Lightest zone. Ideal for warm-ups, cool-downs, and active recovery.
Most effective zone for fat burning. Improves aerobic endurance and metabolism.
Improves aerobic capacity and muscular endurance. Good for longer training sessions.
Heavy zone. Improves speed endurance and lactate threshold.
Maximum performance. Used for interval training and speed work.
Heart Rate Calculator – Calculate heart rate zones for training
The heart rate calculator calculates 5 training zones using the Karvonen formula, which takes into account both maximum heart rate and resting heart rate. Training in the right heart rate zones enhances results and reduces the risk of overtraining.
Karvonen Formula
The Karvonen formula uses heart rate reserve (maximum heart rate − resting heart rate) for more accurate zone calculation:
Training heart rate = Resting heart rate + (Heart rate reserve × Intensity percentage)
This provides a more individualized result than using only the percentage of maximum heart rate.
Maximum Heart Rate
The most common estimation formula is 220 − age, but it is only an average. The actual maximum heart rate can deviate by 10–20 beats. The most accurate way to determine maximum heart rate is a test workout in strenuous conditions or a medical stress test.
5 Heart Rate Zones
| Zone | Intensity | Benefit |
|---|---|---|
| Z1 – Recovery | 50–60 % | Active recovery |
| Z2 – Basic endurance | 60–70 % | Fat burning, aerobic base |
| Z3 – Aerobic power | 70–80 % | Aerobic capacity |
| Z4 – Threshold | 80–90 % | Lactate threshold, speed |
| Z5 – Maximum | 90–100 % | VO2max, intervals |
Resting Heart Rate
The resting heart rate of a normal adult is 60–100 beats per minute. Well-conditioned athletes may have a resting heart rate of 40–50. Measure resting heart rate in the morning before getting up.
More information: UKK Institute – Exercise Training
See also
- Calorie Burn Calculator – Calculate activity calorie consumption
- Running Pace Calculator – Calculate running pace
- Macro Calculator – Calculate daily macronutrients