How to find training zones
Use age and resting heart rate as inputs.
1
Measure resting rate
Take it after waking, before caffeine or exercise.
2
Enter age
Use the 220 − age estimate unless you have a tested maximum.
3
Train by zone
Use the ranges as guides and check them against perceived effort.
What does this tool do?
Training zones are ranges of heart rate associated with different intensities. This calculator uses the Karvonen method, which accounts for resting heart rate, and the common 220 − age estimate for maximum heart rate.
The Formula
Zone = Resting HR + (Max HR − Resting HR) × intensity %Frequently Asked Questions
What is Zone 2 training?
Zone 2 is a comfortable, sustainable intensity where you can still hold a conversation. It is widely used for aerobic base building.
Should I use the Karvonen or percentage-of-max method?
Karvonen incorporates resting heart rate and is often more personal. Use one method consistently and compare with perceived effort.