Target Heart Rate Zone Calculator
Train in the right zone for your body: enter your age and resting heart rate to get five personalised training zones using the Karvonen method, from recovery to maximum effort.
Enter your details above and the result will appear here.
How to use
- Enter your age.
- Measure your resting heart rate first thing in the morning and enter it.
- Your five Karvonen zones appear instantly.
Note
Max heart rate uses 220 - age (the Tanaka estimate, 208 - 0.7 x age, is also shown for comparison). Karvonen target = resting HR + intensity x (max HR - resting HR). Beta blockers and some other medicines lower heart rate response — perceived effort matters more in that case. Estimate only — not medical advice.