Enter your age to instantly see your 5 training zones.
| Zone | Name | HR Range | Training goal |
|---|---|---|---|
| Enter your age to calculate zones | |||
Understanding your heart rate training zones lets you target the right effort level for each workout. Enter your age and this calculator instantly shows your 5 zones based on the standard 220 − age formula. For more personalized results, enable the Karvonen formula and add your resting heart rate.
The most common method uses maximum heart rate estimated as Max HR = 220 − age. Each zone is then a percentage range of that value. This calculator uses percentages of 50%, 60%, 70%, 80%, 90% and 100% to define the five zone boundaries.
The Karvonen (or heart rate reserve) formula produces more personalized zones by factoring in your resting heart rate: Target HR = (Max HR − Resting HR) × % + Resting HR. Because it accounts for individual fitness level, the resulting zones are slightly higher — and more accurate — than the standard percentage method.
Zone 2 (60–70% of Max HR) is often called the fat-burning zone because your body primarily uses fat as fuel at this intensity. Long, easy runs in Zone 2 build aerobic base and improve metabolic efficiency without the recovery burden of high-intensity training.
Measure it first thing in the morning before getting out of bed. Count beats for 60 seconds (or 30 seconds × 2). A typical resting heart rate is 60–80 bpm for adults; trained runners often have values of 40–55 bpm.
It is a useful estimate, but individual Max HR can vary by ±10–20 bpm from the formula. If you want more precision, you can measure your actual Max HR during a supervised maximal exercise test and use the custom Max HR option in this calculator.