Heart Rate Zone Calculator
Calculate five heart-rate training zones from age, resting heart rate, HRmax formula and either %HRmax or Karvonen HRR method.
Heart rate works well for steady runs, but it lags during short accelerations.
Zone scale (Karvonen, % of HRR)
Training zones
| Zone | Intensity | BPM | Goal |
|---|---|---|---|
| Z1 - Recovery | 50–60% | 122–134 | Warm-up, cool-down and active recovery |
| Z2 - Aerobic base | 60–70% | 134–147 | Steady endurance work and aerobic base building |
| Z3 - Tempo | 70–80% | 147–159 | Sustained effort where conversation becomes shorter |
| Z4 - Threshold | 80–90% | 159–172 | High intensity, usually in shorter intervals |
| Z5 - Maximum | 90–100% | 172–184 | Very high intensity for trained athletes |
HRmax formula comparison
Tanaka and HUNT are often more stable than Fox for adults over 40. Formula spread is commonly about 5-10 bpm.
Calculate training zones
English search intent for heart-rate zones usually expects a fast Z1-Z5 table in bpm, with a clear choice between simple %HRmax and the Karvonen heart-rate-reserve method.
Karvonen uses heart-rate reserve when resting heart rate is known.
How to use the result
- Use Z1-Z2 for easy aerobic work and recovery.
- Use Z3-Z4 for tempo and threshold sessions.
- Treat Z5 as high-intensity work for trained users only.
Frequently Asked Questions
Sources and References
- Target Heart Rates ChartAmerican Heart Association
- Measuring Physical Activity IntensityCDC
- Age-predicted maximal heart rate revisitedPubMed
Calculations are based on the listed reference sources. Links open in a new tab.
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