Heart Rate Range Calculator
Calculate your optimal training zones using the Karvonen formula
Your Vital Stats
Estimated Maximum Heart Rate: — BPM
Heart Rate Reserve (HRR): — BPM
Target Heart Rate Zones
| Intensity Zone | HR Range (BPM) | Purpose |
|---|---|---|
| Zone 1: Very Light (50-60%) | — | Warm-up & Recovery |
| Zone 2: Light (60-70%) | — | Fat Burning & Endurance |
| Zone 3: Moderate (70-80%) | — | Aerobic Capacity |
| Zone 4: Hard (80-90%) | — | Anaerobic Threshold |
| Zone 5: Maximum (90-100%) | — | Peak Performance |
Understanding Your Training Zones
Using a heart rate range calculator is essential for athletes and fitness enthusiasts who want to optimize their workouts. Instead of guessing how hard you are working, tracking your beats per minute (BPM) ensures you are training in the correct zone for your specific goals.
The Karvonen Formula Explained
Unlike simple age-based formulas, this calculator uses the Karvonen Method. This formula is considered more accurate because it incorporates your Resting Heart Rate (RHR) to determine your Heart Rate Reserve. This personalizes the ranges to your current cardiovascular fitness level.
Formula: Target HR = ((Max HR − Resting HR) × % Intensity) + Resting HR
What Do the Zones Mean?
- Zone 1 (50-60%): Ideal for active recovery and beginners. It improves overall health but doesn't strain the body.
- Zone 2 (60-70%): Often called the "Fat Burning Zone." It builds basic endurance and burns a higher percentage of calories from fat.
- Zone 3 (70-80%): Improves aerobic power. This is the "sweet spot" for improving cardiovascular health and stamina.
- Zone 4 (80-90%): This is high-intensity training. It increases your anaerobic threshold and helps you sustain faster speeds for longer.
- Zone 5 (90-100%): Maximum effort. Only sustainable for short bursts, typically used in sprint interval training.
Example Calculation
If you are 40 years old with a resting heart rate of 70 BPM:
- Max HR: 220 – 40 = 180 BPM.
- HR Reserve: 180 – 70 = 110 BPM.
- 70% Intensity Calculation: (110 x 0.70) + 70 = 147 BPM.