How to Calculate Training Heart Rate Zone

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Training Heart Rate Zone Calculator

Optimize your fitness by calculating your personalized target heart rate zones using the Karvonen Formula.

Your Personalized Results

Estimated Max Heart Rate: 0 BPM

Heart Rate Reserve: 0 BPM

Zone Intensity Target Heart Rate Range
Zone 1: Very Light 50% – 60% 0 – 0 BPM
Zone 2: Light 60% – 70% 0 – 0 BPM
Zone 3: Moderate 70% – 80% 0 – 0 BPM
Zone 4: Hard 80% – 90% 0 – 0 BPM
Zone 5: Maximum 90% – 100% 0 – 0 BPM

How to Calculate Your Training Heart Rate Zone

Understanding your training heart rate zones is essential for effective cardiovascular exercise. Whether you want to burn fat, build endurance, or improve peak athletic performance, knowing how hard your heart is working provides the most accurate data for progress.

The Karvonen Formula Explained

While the simple formula (220 – age) provides a rough estimate of maximum heart rate, the Karvonen Formula is considered more accurate because it incorporates your Resting Heart Rate (RHR). This accounts for your current fitness level.

The formula follows this logic:

  • Max Heart Rate (MHR): 220 – Age
  • Heart Rate Reserve (HRR): MHR – Resting Heart Rate
  • Target Heart Rate (THR): (HRR × Intensity%) + Resting Heart Rate

Understanding the 5 Training Zones

Depending on your fitness goals, you should aim for different zones during your workout:

  • Zone 1 (50-60%): Recovery and light warm-ups. Promotes basic circulatory health.
  • Zone 2 (60-70%): The "Fat Burning" zone. Ideal for building long-term aerobic endurance.
  • Zone 3 (70-80%): Aerobic zone. Improves cardiovascular capacity and respiratory efficiency.
  • Zone 4 (80-90%): Anaerobic zone. Increases lactate threshold and high-speed endurance.
  • Zone 5 (90-100%): Maximal effort. Used for interval training to boost peak performance.

Example Calculation

If you are 40 years old with a resting heart rate of 70 BPM:

  1. Max HR = 220 – 40 = 180 BPM.
  2. Heart Rate Reserve = 180 – 70 = 110 BPM.
  3. 70% Intensity Target = (110 × 0.70) + 70 = 147 BPM.
function calculateHRZones() { var age = parseFloat(document.getElementById('hr_age').value); var restingHR = parseFloat(document.getElementById('hr_resting').value); var resultsDiv = document.getElementById('hr-results'); if (isNaN(age) || age 120) { alert('Please enter a valid age.'); return; } if (isNaN(restingHR) || restingHR 150) { alert('Please enter a valid resting heart rate (typical range is 40-100).'); return; } var maxHR = 220 – age; var hrr = maxHR – restingHR; if (hrr <= 0) { alert('Resting heart rate cannot be higher than maximum heart rate. Please check your inputs.'); return; } // Calculation function for specific intensity function getTHR(intensity) { return Math.round((hrr * intensity) + restingHR); } // Set Header Results document.getElementById('res_max_hr').innerText = maxHR; document.getElementById('res_hrr').innerText = hrr; // Zone 1: 50-60% document.getElementById('z1_low').innerText = getTHR(0.50); document.getElementById('z1_high').innerText = getTHR(0.60); // Zone 2: 60-70% document.getElementById('z2_low').innerText = getTHR(0.60); document.getElementById('z2_high').innerText = getTHR(0.70); // Zone 3: 70-80% document.getElementById('z3_low').innerText = getTHR(0.70); document.getElementById('z3_high').innerText = getTHR(0.80); // Zone 4: 80-90% document.getElementById('z4_low').innerText = getTHR(0.80); document.getElementById('z4_high').innerText = getTHR(0.90); // Zone 5: 90-100% document.getElementById('z5_low').innerText = getTHR(0.90); document.getElementById('z5_high').innerText = maxHR; // Show results resultsDiv.style.display = 'block'; resultsDiv.scrollIntoView({ behavior: 'smooth' }); }

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