Zone 1
Very easy
-- bpm
Effort: Very comfortable effort
Talk test: Comfortable conversation
Health
Heart Rate Zones Calculator
Estimate five training zones from a percentage of maximum heart rate or heart rate reserve using Karvonen.
Result
Your zones will appear here
Complete the form to see five ranges in bpm, the method used, and a practical reference for interpreting each zone.
Publicidad
How to choose a method
Both methods produce five general ranges, but they use different information.
% of maximum heart rate
The simplest option
Calculates each boundary directly from your maximum heart rate. It is useful when you do not know or do not want to use resting heart rate.
Karvonen
Uses heart rate reserve
Subtracts resting heart rate from maximum heart rate, applies the percentage to that reserve, and then adds resting heart rate back.
How to interpret your zones
The bpm values are mathematical references. Compare them with how the effort actually feels.
Estimated maximum
It is not a target
Tanaka provides an age-based population estimate. Your actual maximum heart rate may differ.
Talk test
Adds context
How easily you can speak helps describe effort without relying only on the heart rate displayed by a device.
Five zones
They are not universal
Other systems may use different percentages, names, or thresholds. Always compare the method before comparing results.
Maximum and resting heart rate
The quality of your input data directly affects the calculated ranges.
Estimated or known maximum
If you do not know your maximum heart rate, this page uses Tanaka. You can also enter your own reference or compare formulas in the dedicated calculator.
Calculate maximum heart rateMeasure resting heart rate consistently
Measure your heart rate while awake, calm, and at rest. Repeating the measurement under similar conditions reduces reliance on a single value affected by stress, sleep, or hydration.
Sources and methodology
The calculator combines a published population formula with a transparently explained five-zone convention.
Frequently asked questions
What are heart rate zones?
They are general heart rate ranges used to represent different intensity levels. The five-zone model is a training convention, and its boundaries can vary among devices and professionals.
Which method should I choose: percentage of maximum heart rate or Karvonen?
Percentage of maximum heart rate is simpler and only requires a maximum value. Karvonen also uses resting heart rate to calculate percentages of heart rate reserve.
How can I measure my resting heart rate?
Measure it while awake, calm, and at rest, ideally under similar conditions over several days. A single measurement can vary with sleep, stress, hydration, temperature, and other factors.
What is the difference between estimated and known maximum heart rate?
Estimated maximum heart rate is calculated from age using a population formula. A known maximum is a value you enter from your own measurement or reference, although the calculator cannot verify its source.
Why does my watch show different zones?
Watches and apps may use another maximum-heart-rate formula, different percentages, personalized thresholds, or historical data. Their zones may therefore differ from this calculator.
Is Zone 5 a target I should reach?
No. It represents a very high general effort level, not a heart rate you should try to reach or maintain. Zones do not replace individualized recommendations.
Can medications affect my zones?
Yes. Some medications and health conditions can change heart rate and its response to exercise. Consult a professional if you need personalized targets.