This calculator builds personalised training zones using the Karvonen method, which is based on heart rate reserve rather than a flat percentage of maximum. It first estimates your maximum heart rate as 220 minus age, then subtracts your resting heart rate to find your reserve. Each zone is your resting rate plus a percentage of that reserve, so the numbers reflect your own fitness better than a simple percentage of maximum would. You get common bands from easy recovery around 50 to 60 percent, through fat burn and aerobic, up to a hard anaerobic zone near 80 to 90 percent. Enter your age and resting heart rate and the target beats per minute appear for each band. Everything is computed locally in your browser. This is general information, not medical advice, so consult a professional before intense training.
It bases zones on your heart rate reserve, the gap between your maximum and resting heart rate, which makes the zones personal to your fitness.
Resting heart rate is needed to find your heart rate reserve, which the Karvonen formula uses instead of a plain percentage of maximum.
It returns training zones as beats per minute ranges so you can target easy, moderate or hard efforts.
This calculator builds personalised training zones using the Karvonen method, which is based on heart rate reserve rather than a flat percentage of maximum. It first estimates your maximum heart rate as 220 minus age, then subtracts your resting heart rate to find your reserve.
Yes. Target Heart Rate Zone Calculator is completely free, with no sign-up and no usage limits.
Yes. Target Heart Rate Zone Calculator runs in any modern web browser. There is nothing to download or install.
Yes. Target Heart Rate Zone Calculator runs entirely on your device in your browser, so nothing you enter is uploaded to a server.