Heart Rate Zones
Calculate your training heart rate zones based on age and resting heart rate.
What Are Heart Rate Zones?
Heart rate training zones divide your effort into five intensity bands based on your maximum heart rate. Each zone targets a different physiological adaptation — from easy recovery to maximum sprint capacity. Training in the right zone ensures you're getting the intended benefit from your workout, whether that's building an aerobic base, improving lactate threshold, or increasing VO2 max.
How to Use
- Enter your age to estimate your maximum heart rate (220 minus age).
- Optionally enter your resting heart rate for more personalized zones using the Karvonen formula.
- Use the calculated zones during workouts — most fitness watches and chest straps display live heart rate.
Frequently Asked Questions
How do I find my resting heart rate?
Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds, or count for 15 seconds and multiply by 4. Do this for 3–5 days and take the average. A typical resting heart rate for adults is 60–100 BPM, while well-trained athletes may have resting rates in the 40s or 50s. Many fitness watches track this automatically overnight.
What's the Karvonen formula?
The Karvonen method uses your heart rate reserve (max HR minus resting HR) to calculate more personalized zones. The formula is: Target HR = ((Max HR - Resting HR) × Intensity%) + Resting HR. This is more accurate than simply using a percentage of max HR because it accounts for your fitness level — a fit person with a low resting heart rate gets different zones than a sedentary person of the same age.
Is 220 minus age accurate?
It's a reasonable estimate but has a standard deviation of about 10–12 BPM. Your actual max heart rate could be significantly higher or lower. The only way to know your true max is a graded exercise test. If you've ever seen a higher heart rate during intense exercise than the formula predicts, use that observed number instead.
