How is max heart rate calculated?

The standard formula is Max HR = 220 − Age. This is an estimate — individual variation can be 10–15 bpm. For a more precise measurement, a graded exercise test in a lab is the gold standard.

What is the Karvonen formula?

The Karvonen formula factors in your resting heart rate: Target HR = ((Max HR − Resting HR) × %Intensity) + Resting HR. This gives more personalized zones because it accounts for your individual heart rate range rather than using a simple percentage of max.

Do I need to enter my resting heart rate?

No, it is optional. Without it, the calculator uses the simple percentage-of-max method. With it, the Karvonen method provides more accurate personalized zones. Measure your resting HR first thing in the morning before getting up.

Which zone should I train in?

It depends on your goal. Zone 2 is best for aerobic base building and fat burning. Zone 3 improves cardio endurance. Zone 4–5 develops high-intensity capacity and VO2 max. A balanced program includes work in multiple zones.

How accurate are the zones?

The percentage-based zones are widely used and reliable for most people. The Karvonen method improves accuracy when resting HR is provided. For elite-level precision, a lab-based lactate threshold test is needed.

Is this medical advice?

No. This tool is for informational purposes only and is not medical or professional advice. Consult a physician before starting a new exercise program, especially if you have heart conditions or other health concerns.

Heart Rate Zone Calculator

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Age

Used to estimate max HR (220 − age).

Resting Heart Rate (optional)

bpm

Enables Karvonen method for personalized zones.

Zone Focus

Your Max Heart Rate

185 bpm

Using standard formula (220 − age). Enter resting HR for more accurate zones.

Zone 1: Warm-Up / Recovery

93–111

bpm

Light activity that improves baseline cardiovascular health and aids recovery. Good for warm-ups, cool-downs, and active recovery days.

Zone 2: Fat Burn

111–130

bpm

Moderate aerobic effort where your body burns the highest percentage of calories from fat. Ideal for building an aerobic base and steady-state cardio.

★ This is your selected training zone

Zone 3: Cardio / Endurance

130–148

bpm

Moderate-to-hard effort that improves cardiovascular capacity and stamina. The sweet spot for most endurance training.

Zone 4: High-Intensity

148–167

bpm

Anaerobic threshold training that improves VO2 max and lactate tolerance. Sustainable for 2–10 minute intervals.

Zone 5: Peak / VO2 Max

167–185

bpm

Maximal effort sustainable for 30 seconds to 2 minutes. Develops peak power and top-end aerobic capacity.

Formula

Max HR = 220 − Age = 220 − 35 = 185 bpm

Standard: Target HR = Max HR × %Intensity (enter resting HR for Karvonen method)

This tool is for informational purposes only and is not medical or professional advice.

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What is Heart Rate Zone Calculator?

The HIF Logic Heart Rate Zone Calculator finds your maximum heart rate and maps it to five training zones, each targeting a different fitness goal. Enter your age and optionally your resting heart rate to get personalized bpm ranges for warm-up, fat burn, cardio/endurance, high-intensity, and peak/VO2 zones. Max Heart Rate = 220 − Age When you enter your resting heart rate, the calculator also applies the Karvonen formula for a more personalized target: Target HR = ((Max HR − Resting HR) × %Intensity) + Resting HR The Karvonen method accounts for your individual resting heart rate, making zone calculations more accurate than the simple percentage-of-max approach. The five zones are: Zone 1 (50–60%): Warm-up / recovery — light activity, improves baseline health. Zone 2 (60–70%): Fat burn — moderate aerobic effort, burns a higher percentage of fat. Zone 3 (70–80%): Cardio / endurance — improves cardiovascular capacity, moderate-hard effort. Zone 4 (80–90%): High-intensity — anaerobic threshold, improves VO2 and lactate tolerance. Zone 5 (90–100%): Peak / VO2 max — maximal effort, short bursts only.

How to Use This Tool

1
Enter your age to calculate your estimated max heart rate (220 − age).
2
Optionally enter your resting heart rate (measured first thing in the morning) to enable the more accurate Karvonen method.
3
Select your fitness goal or zone focus: Warm-up, Fat Burn, Cardio/Endurance, or Peak/VO2.
4
View your five heart-rate training zones with bpm ranges and a plain-language description of what each zone trains.

Real-World Use Cases

Building a Zone 2 Aerobic Base

Endurance athletes and fitness enthusiasts use Zone 2 (60–70% of max HR) for long, easy sessions that build aerobic capacity without overtaxing recovery. Enter your age and resting HR to get your precise Zone 2 bpm range for your next easy run or bike ride.

Structuring a HIIT Workout

For interval training, you want to alternate between Zone 1 recovery and Zone 4–5 work intervals. The calculator shows you exactly what bpm to hit during your sprint intervals and where to recover to before the next one.

Monitoring Fat-Burn Training

If your goal is fat loss through steady-state cardio, Zone 2 is where your body burns the highest percentage of calories from fat. Use the calculator to find your Zone 2 heart rate range and stay in it during your cardio sessions.

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Frequently Asked Questions

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