Heart Rate Zone
Target exercise range.
What does Heart Rate Zone mean?
Heart rate zones are ranges of heartbeats per minute that correspond to different exercise intensities. Training in specific zones helps you target different fitness goals — from fat burning to maximum performance. Knowing your zones lets you train smarter, avoid overtraining, and make every workout more effective.
How to calculate Heart Rate Zone
This calculator uses the Karvonen formula, which factors in your resting heart rate for more personalized results. First, your maximum heart rate is estimated as 220 minus your age. Then each zone is calculated as: Target HR = ((Max HR - Resting HR) x Intensity%) + Resting HR. For example, for a 30-year-old with a resting HR of 70 bpm, max HR is 190, and Zone 2 (60-70%) would be 142-154 bpm.
FAQ
The Karvonen formula calculates target heart rate using your heart rate reserve (HRR), which is the difference between your maximum heart rate and resting heart rate. The formula is: Target HR = (HRR x Intensity%) + Resting HR. It produces more accurate zones than simple percentage-of-max methods because it accounts for your individual fitness level through resting heart rate.
Measure your resting heart rate first thing in the morning before getting out of bed. Place two fingers on your wrist or neck, count the beats for 60 seconds (or 30 seconds and multiply by 2). Take measurements on 3-5 consecutive days and use the average. A typical resting heart rate for adults is 60-100 bpm, while well-trained athletes may be as low as 40-50 bpm.
It depends on your goal. Zone 1 (50-60%) is for warm-up and recovery. Zone 2 (60-70%) is ideal for building endurance and burning fat. Zone 3 (70-80%) improves cardiovascular fitness. Zone 4 (80-90%) builds speed and lactate threshold. Zone 5 (90-100%) develops maximum power but should only be sustained for short intervals. Most training plans recommend spending 80% of time in Zones 1-2 and 20% in Zones 3-5.
The 220-minus-age formula is a general estimate with a standard deviation of about 10-12 bpm. Your actual maximum heart rate may be higher or lower. For a more accurate measurement, consider a graded exercise test supervised by a healthcare professional. Despite its limitations, this formula remains widely used because it is simple and works reasonably well for most people.
Yes. Regular cardiovascular exercise strengthens the heart, allowing it to pump more blood per beat. This results in a lower resting heart rate over time. A lower resting heart rate generally indicates better cardiovascular fitness. As your resting HR decreases, your heart rate zones will shift, so it is a good idea to recalculate periodically.
Related calculators
- BMR— Basal metabolic rate.
- Calorie Needs (TDEE)— Total daily energy expenditure.
- BMI— Body mass index estimate.
- Body Fat %— Estimated fat proportion.