Heart Rate Zone Calculator

Created by Joanna Michałowska, PhD candidate and Dominika Śmiałek, MD, PhD candidate
Reviewed by Dominik Czernia, PhD and Jack Bowater
Based on research by
Fox, S. M., 3rd, Naughton, J. P., Haskell, W. L. Physical activity and the prevention of coronary heart disease Annals of clinical research (1971)See 6 more sources
Nikolaidis PT, Rosemann T, Knechtle B. Age-Predicted Maximal Heart Rate in Recreational Marathon Runners: A Cross-Sectional Study on Fox's and Tanaka's Equations Frontiers in Physiology (2018)Nes, B. M., Janszky, I., Wisløff, U., Støylen, A., Karlsen, T. Age-predicted maximal heart rate in healthy subjects: The HUNT fitness study Scandinavian journal of medicine & science in sports (2013)Yabe, H., Kono, K., Onoyama, A., Kiyota, A., Moriyama, Y., Okada, K., Kasuga, H. Predicting a target exercise heart rate that reflects the anaerobic threshold in nonbeta-blocked hemodialysis patients: The Karvonen and heart rate reserve formulas. , Therapeutic apheresis and dialysis : official peer-reviewed journal of the International Society for Apheresis, the Japanese Society for Apheresis, the Japanese Society for Dialysis Therapy (2021)Karvonen, M. J., Kentala, E., Mustala, O. The effects of training on heart rate; a longitudinal study Annales medicinae experimentalis et biologiae Fenniae (1957)Inbar, O., Oren, A., Scheinowitz, M., Rotstein, A., Dlin, R., Casaburi, R. Normal cardiopulmonary responses during incremental exercise in 20- to 70-yr-old men Medicine and science in sports and exercise (1994)Gellish, R. L., Goslin, B. R., Olson, R. E., McDonald, A., Russi, G. D., Moudgil, V. K. Longitudinal modeling of the relationship between age and maximal heart rate Medicine and science in sports and exercise (2007)
Last updated: Jan 05, 2023

The heart rate zone calculator finds your five HR zones, which can be used to estimate the intensity of your training. In the article below, you will find information about all the heart rate training zones and a guide on how to measure resting heart rate. You will also get to know the Karvonen formula calculator, which we use to determine target heart rate training zones.

We try our best to make our Omni Calculators as precise and reliable as possible. However, this tool can never replace professional medical advice. If you are concerned about your health, please consult a physician.

Why do we need heart rate training zones?

We all know that exercise is great for our health. It reduces our risk of developing cardiovascular disease and diabetes, reduces blood pressure, and can be helpful on a weight loss journey.

The heart rate training zone you aim for depends on what you want from your exercise (it should always be greater than your normal resting heart rate). If you are training for a marathon, you will be looking to train at different HR zones than a person who is more interested in weight loss and calories burned.

Karvonen formula for estimating HR zones

There are five heart rate training zones. They are based on the intensity of training with regard to your maximum heart rate (estimated with the max heart rate calculator). The Karvonen formula is a mathematical equation that helps to determine heart rate ranges for different training zones.

It uses three different variables and looks as follows:

target HR = [(max HR − resting HR) * %intensity] + resting HR


target HR - heart rate you need to achieve to be in the heart rate training zone;

max HR - maximum heart rate. It's expressed in beats per minute (BPM), and it's the highest heart rate a person can achieve without experiencing severe problems;

resting HR - resting heart rate. The number of times that your heart beats per minute when you are at rest; and

%intensity - the intensity of the training expressed as a percentage. This value is different for each of HR zones.

The table below presents %intensities for all five of the heart rate training zones:







Very light















VO2 max

Max effort


Heart rate zone calculator - a practical example

Our heart rate zone calculator needs only two variables:

  1. Your age - to estimate maximum heart rate
  2. Your resting heart rate - we need this to estimate your heart rate reserve, and it is included in the heart rate training zones calculation. Not sure how to measure resting heart rate? Check the paragraph below ⬇️

Once you fill in the required fields, we will display the following information:

  • Your maximum heart rate;
  • Your heart rate reserve (if you choose advanced mode);
  • Information regarding your resting heart rate - you will find out if you have a normal resting heart rate or if it is above/below average; and
  • The table with all your heart rate training zones - now you know for which heart rate ranges you should aim during your training!

How to measure resting heart rate?

Not sure what your normal resting heart rate is? No worries! Find your pulse and use a timer to count how many times your heart beats, e.g., within 15 or 30 seconds.

When using our heart rate zone calculator, choose "No" next to the question "Do you know your resting heart rate?". After that, you will be able to enter the values you have obtained when measuring your pulse.

Joanna Michałowska, PhD candidate and Dominika Śmiałek, MD, PhD candidate
Maximum heart rate calculation
Oakland nonlinear formula
Max heart rate Oakland nonlinear formula
Maximum heart rate
Resting heart rate calculation
Do you know your resting heart rate?
Resting heart rate
What is the aim of your training?
Check out 9 similar performance calculators 💪
Anaerobic thresholdBruce protocol METsERG… 6 more
People also viewed…

Duckworth Lewis

The Duckworth Lewis calculator helps you set a fair target for the chasing team in an interrupted game of one-day cricket.

Free fall

Our free fall calculator can find the velocity of a falling object and the height it drops from.

Humans vs vampires

Vampire apocalypse calculator shows what would happen if vampires were among us using the predator - prey model.


Use this running split calculator to plan your pace for any running training or races.
Copyright by Omni Calculator sp. z o.o.
Privacy policy & cookies
main background