Find your five training zones. This free heart rate zone calculator shows Zone 1 to Zone 5 in beats per minute by age, using the Karvonen method when you add your resting heart rate.
ℹ️ General fitness estimate, not medical advice. If you have a heart condition, take medication affecting heart rate, or are new to exercise, check with a doctor first. Stop and seek help for chest pain, dizziness or breathlessness.
Your details
yrs
bpm
Max heart rate is estimated as 220 − age. Add your resting heart rate to use the more accurate Karvonen (heart-rate reserve) method for every zone.
Max heart rate
— bpm
Enter your age to see your zones
An estimate — the 220 − age formula has a wide margin and individual max heart rates vary. Use perceived effort alongside zones, and build intensity gradually.
Use this free heart rate zone calculator to see all five training zones in beats per minute. Enter your age (and resting heart rate for accuracy) to get your Zone 1 to Zone 5 ranges at a glance.
Note: this is a general fitness estimate, not medical advice. If you have a heart condition, take medication affecting heart rate, or are new to exercise, check with a doctor first. Stop and seek help for chest pain, dizziness or breathlessness.
What this heart rate zone calculator shows you
A heart rate zone calculator splits your effort into five training zones, each a band of beats per minute. It estimates your maximum heart rate, then shows Zone 1 (very light) through Zone 5 (maximum) — using the accurate Karvonen method when you add your resting heart rate.
The five heart rate zones
Zone
% of max
Feel & purpose
Zone 1
50–60%
Very light — warm-up, recovery.
Zone 2
60–70%
Light — fat burn, base endurance.
Zone 3
70–80%
Moderate — aerobic fitness.
Zone 4
80–90%
Hard — threshold, speed.
Zone 5
90–100%
Maximum — short, intense efforts.
How the zones are calculated
Max HR ≈ 220 − age
Zone (%max): bpm = Max HR × zone%
Zone (Karvonen): bpm = (Max HR − resting) × zone% + resting
For a 30-year-old (max ~190), Zone 2 is about 114–133 bpm by the simple method, or roughly 138–151 bpm with the Karvonen method at a resting rate of 60.
How to train with zones
Spend most easy training in Zones 1–2 to build an aerobic base.
Use Zone 3 for steady, moderate cardio.
Save Zones 4–5 for shorter, harder intervals.
Mix it up — most balanced plans use mostly easy work with a little hard.
How to use the calculator
Enter your age.
Add your resting heart rate for Karvonen accuracy.
Read all five zones in bpm.
Heart Rate Zone FAQ
What are the five heart rate zones?
Zone 1 (50–60%) is very light recovery, Zone 2 (60–70%) light endurance, Zone 3 (70–80%) moderate aerobic, Zone 4 (80–90%) hard threshold work, and Zone 5 (90–100%) maximum effort.
What is my Zone 2 heart rate?
Zone 2 is roughly 60–70% of your maximum. For a 30-year-old (max ~190) that's about 114–133 bpm by the simple method, or higher with the Karvonen method using your resting rate.
How are heart rate zones calculated?
Each zone is a percentage band of your maximum heart rate (estimated as 220 minus age). Adding your resting heart rate switches to the Karvonen method, which is more personalised.
Which zone should I train in?
Most balanced training is in Zones 1–2 for endurance, with Zone 3 for steady cardio and Zones 4–5 reserved for shorter, harder intervals. A mostly-easy approach suits many people.
What's the difference from a target heart rate calculator?
A target heart rate calculator gives one range for a chosen intensity; this zone calculator shows all five zones at once, so you can see the full picture for planning workouts.
Is the heart rate zone calculator free?
Yes, this heart rate zone calculator is completely free, needs no sign-up, and gives instant results in your browser. It is informational only and not medical advice.
