Heart rate zones calculator

Get your five training zones using either the simple (% of max HR) or the more personalised Karvonen method (% of heart-rate reserve).

Age (years)

Resting HR (bpm)

Method

Max HR uses the Tanaka formula: 208 − 0.7 × age.

FAQ

Karvonen vs simple % of max HR?

Karvonen accounts for your resting HR (your fitness level) — it produces more personalised zones for trained athletes. The simple method is fine for general guidance.

How do I measure resting HR accurately?

Take your pulse for one full minute as soon as you wake up, before getting out of bed, for 3 mornings. Use the average.