Heart Rate Zones Calculator
Find your personalised 5 heart rate training zones for optimal workout intensity.
Enter your age or max HR to see your personalised heart rate zones
Note: The 220 − age formula is an estimate with ±10–20 bpm variation. For a precise max HR, use a medically-supervised stress test. Karvonen method is more personalised when you know your resting HR.
Calculate your personalized heart rate training zones using age-based max HR or the Karvonen Heart Rate Reserve method. Enter your current BPM to see which zone you are in live, with a full visual zone chart.
Key Features
Two calculation methods
Choose between % of Max HR (simple) or Karvonen HRR (includes resting HR for greater accuracy).
Custom max HR override
Override the age-predicted max heart rate if you know your actual maximum from a fitness test.
Live zone detection
Enter your current BPM and the tool instantly highlights which training zone you are in.
Zone bar chart with needle
A colour-coded horizontal chart with a needle indicator shows your heart rate position across all 5 zones.
How to Use
- 1Enter your age. Optionally enter a custom max HR.
- 2Choose the % Max HR or Karvonen method (Karvonen requires resting HR).
- 3Enter your current BPM to detect your live zone.
- 4Use the zone cards and chart to understand each training zone.