Heart Rate Zone Calculator
Calculate personalized training zones using the Karvonen method
What This Calculator Measures
This calculator determines your five heart rate training zones using the Karvonen method, which accounts for both your age-predicted maximum heart rate and your resting heart rate. Training in different zones produces different physiological adaptations.
How It Works
**Max HR = 220 - Age**
**Target HR = ((Max HR - Resting HR) x Intensity%) + Resting HR**
The Karvonen method is more personalized than simple percentage-of-max formulas because it uses your Heart Rate Reserve (HRR), which accounts for your fitness level through resting heart rate.
| Zone | Intensity | Name | Purpose |
|---|---|---|---|
| Zone 1 | 50-60% | Recovery | Active recovery, warm-up, cool-down |
| Zone 2 | 60-70% | Fat Burn / Base | Base endurance, fat oxidation, aerobic foundation |
| Zone 3 | 70-80% | Aerobic | Improved cardiovascular efficiency |
| Zone 4 | 80-90% | Threshold | Lactate threshold, anaerobic capacity |
| Zone 5 | 90-100% | Max Effort | VO2max, peak power output |
Zone 2 for Lifters
Zone 2 cardio (the "fat burn" zone) has gained significant attention as the optimal intensity for cardiovascular health without interfering with strength training recovery. 2-3 sessions of 30-45 minutes per week at Zone 2 intensity builds aerobic capacity, improves recovery between sets, and supports heart health without the recovery cost of high-intensity cardio.