Heart Rate Zone Calculator
Find your five training zones from age, or add your resting heart rate for a more personalized Karvonen calculation.
| Zone | BPM range | Use it for |
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Which method should I use?
The simple %max method just multiplies your estimated max heart rate by a percentage — it's a fine starting point. The Karvonen method also factors in your resting heart rate (heart-rate reserve), which better reflects your actual fitness level. Add a resting heart rate above to switch to it automatically.
How to find your resting heart rate
Check your pulse (or a wearable) first thing in the morning, before you get out of bed, for a few days in a row, and use the average. Max heart rate estimated from age (220 − age) is a population average and can be off by 10–15 bpm in either direction for any individual — a real max-effort test or a known race-tested max HR will always be more accurate than the formula.
Related tools
CM Performance Coaching builds weekly training around exactly this kind of data.