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AIPULY

Heart Rate Zone Calculator

Calculate your maximum heart rate and personalized training zones using the Karvonen method.

Find your estimated maximum heart rate and training zones 1 through 5 using the Karvonen heart rate reserve method.

How to use it

  1. 1Enter your age.
  2. 2Enter your resting heart rate.
  3. 3View your five training zones with target beats per minute.

Your details

Enter your age and resting heart rate for personalised training zones.

years
bpm

Not medical advice

Consult a doctor before starting intense training, especially with any heart conditions.

Result

Estimated maximum heart rate

190 bpm

Zone 1 — Warm up
128–140 bpm
Zone 2 — Fat burn
140–153 bpm
Zone 3 — Aerobic
153–165 bpm
Zone 4 — Threshold
165–178 bpm
Zone 5 — Maximum
178–190 bpm

Zones calculated using the Karvonen heart rate reserve method.

Frequently asked questions

How is maximum heart rate estimated?
This tool uses the common formula 220 minus your age; individual variation can be significant.
What is the Karvonen method?
It factors in your resting heart rate to calculate heart rate reserve, giving more personalised training zones than max HR alone.
Should I consult a doctor before intense training?
Yes, especially if you have any heart conditions or haven't exercised regularly before.

Something wrong with this tool or its numbers?

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