Why use this calculator
Training in specific heart rate zones helps you target different fitness goals such as fat burning, endurance building, or peak performance.
How to use it
Enter your age and resting heart rate. Select a calculation method. The Karvonen method uses your heart rate reserve for more personalized zones, while the Max HR method uses simple percentages of your maximum heart rate.
The formula
Max HR = 220 - Age. Karvonen: Target HR = (HRR x Intensity%) + Resting HR, where HRR = Max HR - Resting HR. Max HR Method: Target HR = Max HR x Intensity%.
Worked examples
30-year-old with resting HR of 65, Karvonen method
Max HR 190, Zone 2 (Fat Burn) 140-153 bpm
45-year-old with resting HR of 70, Max HR method
Max HR 175, Zone 3 (Aerobic) 123-140 bpm
When people use it
- Structuring cardio workouts for fat loss
- Building aerobic base for marathon training
- Monitoring exercise intensity during workouts
- Programming interval training sessions
Tips
- Measure your resting heart rate first thing in the morning for the most accurate reading
- The Karvonen method is generally more accurate for trained individuals
- Spend most of your training time in Zones 2-3 for general fitness
Questions people ask
- Which method should I use?
- The Karvonen method is more personalized since it accounts for your resting heart rate. Use it if you know your resting HR. The Max HR method is simpler but less individualized.
- Is 220 minus age accurate for max HR?
- It is a widely used estimate but can be off by 10-20 bpm. A lab test or field test provides a more accurate max HR.
- How do I find my resting heart rate?
- Measure your pulse for 60 seconds first thing in the morning before getting out of bed. Do this for several days and take the average.