Heart Rate Zone Calculator
Calculate your five training heart rate zones.
190 bpm
estimated maximum heart rate
- Zone 1 — Recovery (50-60%)
- 125–138 bpm
- Zone 2 — Aerobic base (60-70%)
- 138–151 bpm
- Zone 3 — Tempo (70-80%)
- 151–164 bpm
- Zone 4 — Threshold (80-90%)
- 164–177 bpm
- Zone 5 — VO₂ max (90-100%)
- 177–190 bpm
Formula: Karvonen method using heart rate reserve
About this calculator
- The 220-minus-age formula is a rough population estimate with wide individual variation.
- A supervised lab or field test gives far more accurate values.
Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition.