Optimize your training intensity by calculating your personalized heart rate zones based on your age and resting heart rate.
Enter your details and click "Calculate Zones" to see your personalized heart rate training zones.
Recovery training, improves basic endurance and promotes recovery.
Aerobic base building, enhances fat burning and endurance.
Aerobic endurance, improves cardiovascular capacity.
Anaerobic threshold, increases speed endurance.
Anaerobic capacity, develops maximum performance and speed.
The Karvonen formula calculates heart rate training zones based on your maximum heart rate and resting heart rate, providing a more personalized approach than simple percentages of max HR.
For best results, measure your resting heart rate first thing in the morning, before getting out of bed, 2-3 times per week. Track changes over time as your fitness improves.
Training in specific heart rate zones helps you target different physiological adaptations, making your workouts more efficient and effective for achieving your fitness goals.
Heart rate zone training is a scientifically-backed approach to exercise that maximizes cardiovascular benefits while minimizing injury risk. By training in specific heart rate ranges, you can target different energy systems and physiological adaptations.
This free heart rate zone calculator uses the Karvonen formula to provide personalized training zones based on your age and resting heart rate. The formula accounts for your individual heart rate reserve, making it more accurate than methods based solely on maximum heart rate.
Benefits of training with heart rate zones:
Whether you're a beginner starting a fitness journey or an experienced athlete fine-tuning performance, understanding your heart rate zones is essential for effective training. Our tool makes it easy to calculate your personalized zones and start training smarter today.
No registration required - just enter your details and get instant results!