Heart Rate Training Zones Calculator

Calculate your 5 heart rate training zones by age and resting heart rate to target the right training intensity.

Age

Resting heart rate (bpm)

Max HR method

Your max heart rate (bpm)

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Fill in the details to get your result.

How This Works

Uses Karvonen formula (Heart Rate Reserve method): training HR = (maxHR − restingHR) × intensity% + restingHR. This is more accurate than straight percentage of max HR because it accounts for individual resting HR. Max HR formula 220 − age has a standard deviation of ±10–12 bpm — tested max HR is always more accurate.

For general fitness and endurance development: 70–80% of training in Zone 2 (aerobic, conversational pace), 10–15% in Zone 3 (tempo), 5–10% in Zones 4–5 (high intensity). This "polarised" approach builds aerobic base while limiting overtraining. Most recreational runners do too much in Zone 3 ("junk miles") and too little in Zone 2 and Zone 4–5.