Heart Rate Zone Calculator

Calculate your five training zones based on age-estimated max heart rate.

Age

Resting HR (optional, for Karvonen)

Training Zones

Zone 1 (50-60%): Recovery. Zone 2 (60-70%): Fat burning / base endurance. Zone 3 (70-80%): Aerobic fitness. Zone 4 (80-90%): Anaerobic / lactate threshold. Zone 5 (90-100%): Maximum effort / VO2max. Max HR is estimated as 220 − age.