← All Tools
Heart Rate ZONE CALCULATOR
Calculate your five heart rate training zones using the Karvonen method for optimal workout intensity.
Enter your age
Your training zones will appear here
Understanding Heart Rate Zones
Training in specific heart rate zones helps you optimize your workouts for different goals. This calculator uses the Karvonen formula, which accounts for your resting heart rate to provide more personalized zones.
The Five Zones
- Zone 1 – Recovery (50-60%): Very light effort. Perfect for warm-ups, cool-downs, and active recovery days.
- Zone 2 – Fat Burn (60-70%): Light effort. Builds your aerobic base and maximizes fat as a fuel source. Most endurance training happens here.
- Zone 3 – Aerobic (70-80%): Moderate effort. Improves cardiovascular efficiency and stamina.
- Zone 4 – Threshold (80-90%): Hard effort. Increases your lactate threshold and speed. Interval training territory.
- Zone 5 – Max Effort (90-100%): Maximum intensity. Short bursts only. Improves peak power and VO2 max.
How to Measure Resting Heart Rate
Measure your resting heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds, or for 15 seconds and multiply by 4. Do this for 3 consecutive mornings and take the average for the most accurate reading.