How to use Heart Rate Zone Calculator
- Enter your age.
- Enter your resting heart rate, measured when you wake up.
- Use the five zone ranges to guide training.
About this tool
Maximum heart rate is estimated as 220 minus your age. The Karvonen method then adds a percentage of your heart rate reserve (max minus resting) to your resting rate, which personalises the zones. Zone 2 is often used for base endurance training and zone 4 for hard intervals.
The formula is a population average and individual maximum heart rate can differ by 10 beats or more. This calculator gives general estimates from standard formulas and is not medical advice. Talk to a doctor or dietitian about your own health.
Frequently Asked Questions
- How do I measure resting heart rate?
- Count your pulse for 60 seconds in the morning before getting out of bed, on a few days, and take the average.
- Is 220 minus age accurate?
- It is a rough estimate. A supervised stress test gives your true maximum.
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