❤️ Target Heart Rate Calculator
Heart-rate zones turn “go for a run” into precise training: each zone stresses a different energy system, from easy fat-burning miles to peak intervals. The Karvonen method personalizes the zones using your resting pulse, not just your age.
Enter your age and a true resting heart rate — measured right after waking — and the calculator lays out five zones from warm-up to peak effort.
How to use this calculator
Enter your age and resting heart rate, and the tool lays out your max heart rate and five Karvonen training zones.
- Enter your Age.
- Enter your Resting heart rate in bpm, measured just after waking.
- Read the headline max heart rate.
- Train inside whichever zone row matches your session goal.
Frequently asked questions
How are the zones calculated?
Max heart rate is estimated as 220 minus age, then the Karvonen method adds your resting rate back in: zone heart rate equals heart-rate reserve times intensity plus resting rate. At age 30 with a resting 60, the 70 percent zone lands at 151 bpm.
What is each zone for?
50 percent is warm-up and recovery, 60 percent is the classic fat-burn zone, 70 percent builds aerobic cardio, 80 percent is hard threshold work and 85 percent is peak interval effort.
Why does it ask for resting heart rate?
Two people of the same age can have very different fitness, and resting pulse captures that. A lower resting rate stretches the zones wider, which is why Karvonen beats age-only formulas.
How accurate is 220 minus age?
It is a population average that can miss individuals by 10 to 15 beats. Treat the zones as guidance; if you can talk easily you are likely below 70 percent, and if you can only gasp words you are near the top.