Heart Rate Zone Calculator
Calculate your heart rate training zones for optimal exercise intensity
Calculate Heart Rate Zones
Used to calculate maximum heart rate
Oakland formula is most accurate for general population
Resting Heart Rate
Example Calculation
30-Year-Old Runner
Age: 30 years
Resting Heart Rate: 65 bpm
Formula: Oakland (192 - 0.007×30²)
Calculations
Max HR = 192 - (0.007 × 30²) = 192 - 6.3 = 185.7 bpm
Heart Rate Reserve = 185.7 - 65 = 120.7 bpm
Zone 2 (Endurance): 65 + (120.7 × 0.6) = 137 bpm to 65 + (120.7 × 0.7) = 149 bpm
Optimal for base training and fat burning
How to Measure Resting HR
Rest quietly for 5-10 minutes before measuring
Find your pulse at wrist or neck
Count beats for 15-60 seconds
Calculate BPM (beats × 60 ÷ seconds)
Training Tips
Spend 80% of training time in zones 1-2
Use zone 2 for base fitness and fat burning
Limit high-intensity (zones 4-5) to 2-3 sessions per week
Monitor recovery between hard sessions
Max HR Formulas
Understanding Heart Rate Training Zones
What are Heart Rate Zones?
Heart rate training zones are ranges of heartbeats per minute that correspond to different exercise intensities. They help optimize training by ensuring you exercise at the right intensity for your goals, whether that's fat burning, endurance building, or performance improvement.
Karvonen Formula
Target HR = [(Max HR - Resting HR) × %Intensity] + Resting HR
- Max HR: Maximum heart rate
- Resting HR: Heart rate at rest
- %Intensity: Desired training intensity
Benefits by Zone
Zone 1 (Recovery)
Active recovery, improves circulation
Zone 2 (Endurance)
Base fitness, fat burning, aerobic capacity
Zone 3 (Aerobic)
Cardiovascular efficiency, moderate intensity
Zone 4 (Anaerobic)
Lactate threshold, race pace training
Zone 5 (VO2 Max)
Maximum oxygen uptake, anaerobic power
80/20 Rule: Spend 80% of training time in zones 1-2 (low intensity) and 20% in zones 4-5 (high intensity) for optimal results.