Printed on 2/13/2026
For informational purposes only. This is not medical advice.
Heart rate training zones help you optimize your cardiovascular training by exercising at the right intensity for your goals. This calculator uses the Karvonen method, which accounts for both your age-predicted maximum heart rate and your resting heart rate to calculate personalized target zones. This method is more accurate than simple percentage-of-max calculations.
Formula: Target HR = Resting HR + (Max HR − Resting HR) × intensity %
Disclaimer: This tool is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your health.
Estimate your VO2 max from resting heart rate using the Uth method. Assess your cardiorespiratory fitness level and aerobic capacity.
FitnessCalculate your estimated one-rep max using Epley, Brzycki, and Lander formulas. Determine your maximum strength from submaximal lifts.
The Karvonen method calculates target heart rate using your heart rate reserve (HRR), which is the difference between your maximum heart rate and resting heart rate. Target HR = resting HR + (HRR × intensity %). This is more accurate than simply using a percentage of max heart rate because it accounts for your fitness level.
Measure your pulse first thing in the morning before getting out of bed, for 3 consecutive days, and take the average. Place two fingers on your wrist (radial artery) or neck (carotid artery) and count beats for 60 seconds. Many fitness watches and apps can also track resting heart rate.
It depends on your goal. Zone 2 (60–70% HRR) is best for fat burning and building endurance base. Zone 3 (70–80%) improves overall cardiovascular fitness. Zone 4 (80–90%) increases lactate threshold and speed. Most training programs recommend spending 80% of time in Zones 1–2 and 20% in Zones 3–5.
The 220−age formula provides a rough estimate with a standard deviation of about ±10–12 bpm. Some individuals may have significantly higher or lower actual max heart rates. For a more accurate number, consider a graded exercise test. However, for most training purposes, the estimate is a reasonable starting point.