❤️ Heart Rate Zones Calculator
Calculate your 5 training heart rate zones using the Karvonen formula. Optimize your workouts with accurate zone-based training.
Heart Rate Training Zones
Training in specific heart rate zones helps you target different energy systems. The Karvonen formula (Heart Rate Reserve method) is more personalized than simple percentage of max heart rate because it factors in your resting fitness level.
Frequently Asked Questions
What are heart rate training zones?
Heart rate zones are ranges of heart rate expressed as percentages of your maximum heart rate. Each zone targets a different physiological system, from recovery (Zone 1) to maximum effort (Zone 5).
What is the Karvonen formula?
The Karvonen formula (Heart Rate Reserve method) calculates target heart rate as: Target HR = ((Max HR − Resting HR) × Intensity%) + Resting HR. It is more accurate than percentage of max HR alone because it accounts for your resting fitness level.
How do I find my resting heart rate?
Measure your heart rate first thing in the morning before getting out of bed. Use a heart rate monitor, fitness tracker, or count your pulse for 60 seconds. Take measurements over 3–5 mornings and average them for accuracy.