❤ Heart Rate Zone Calculator
Calculate your 5 training zones using both the basic percentage method and the Karvonen heart rate reserve method.
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Understanding Heart Rate Zones
Training in specific heart rate zones allows you to target different physiological adaptations. Zone 2 (fat burn/base) is particularly important for building aerobic capacity and should make up the bulk (80%) of most endurance athletes' training volume.
The Karvonen method uses your heart rate reserve (max HR minus resting HR) to calculate zones, which accounts for your cardiovascular fitness level and tends to give more personalized results than simple max HR percentages.
Max HR formula: 220 − Age. This is an estimate with ±10–12 bpm standard deviation. You can override it with a measured value from a maximal effort test.