Heart Rate Zone Calculator
Calculate your 5 heart rate training zones from your max heart rate or using the Karvonen method.
Understanding Heart Rate Zones
Heart rate zone training helps you train at the right intensity for your goals. Zone 1 and 2 build your aerobic base and fat-burning capacity. Zone 3 (tempo) improves your lactate threshold. Zone 4 (threshold) increases your speed endurance. Zone 5 (VO2max) builds peak cardiovascular fitness. Most of your training should be in the lower zones, with targeted sessions in the higher zones.
Max HR vs. Karvonen Method
The simple max HR method calculates zones as percentages of your maximum heart rate. The Karvonen method is more personalized because it factors in your resting heart rate. If you have a low resting heart rate (indicating high fitness), the Karvonen method will give you slightly higher zone boundaries, which better reflects your actual training effort.