Heart Rate Zones Calculator

Training intensity bands

Enter age and resting pulse. Zones use both % of max heart rate and heart-rate reserve (Karvonen) so you can compare methods.

Age (years)

Resting heart rate (bpm)

Estimated max heart rate —

Heart-rate reserve —

Zones (moderate to max) —

Max HR estimate: 220 − age. Karvonen target: (max − resting) × intensity + resting.

Population guidance only. Heart-rate training plans should account for medications, health conditions, and clinician advice.