Welcome to our Heart Rate Zone Calculator. The Heart Rate Zone is a scientifically backed approach that helps maximize your workout benefits based on your health, fitness, and goals. Whether you want general fitness, fat loss, or to run longer, knowing the heart rate zone can give you insights into different levels of effort and intensity that can significantly enhance your performance.
In this guide, we will explain everything about heart rate zones and the calculator, whether your aim is cardiovascular health, sports performance, marathon training, or any purpose you have, and you want to train at different zones for your goal. Our calculator also gives you advice on which zones are perfect for you and how long to exercise in each, based on your desired goal.
The heart rate zone is a specific range of your heart rate that you want to achieve during a workout to achieve fitness objectives. However, these zones show particular ranges of percentages of your maximum heart rate (HRmax), which vary based on your overall fitness and age.
Using our calculator straightforward, you need to follow the following steps:
Step 1: Enter Your Age
Step 2: Choose a Formula for HRmax Calculation
Step 3: (Optional) Enter Your Resting Heart Rate
Step 4: Select Your Training Goal
Step 5: See the Results
If you don't enter the resting heart rate (RHR), our calculator estimate is based on the age without Karvonen Formula. But if you enter the resting heart rate, the Karvonen Formula is used to enhance your personalization and accuracy based on your Heart Rate Reserve (HRR).
Formula:
Target Heart Rate = (HRR × Intensity Percentage) + RHR
In the above formula, the following are the terms you can look at:
Heart Rate Zone | BPM Range (Beats Per Minute) | Intensity (Heart Rate Reserve) |
---|---|---|
💤 Zone 1: Very Light | 128 - 142 BPM | 50% - 60% HRR |
🚶 Zone 2: Light | 142 - 155 BPM | 60% - 70% HRR |
🏃 Zone 3: Moderate | 155 - 169 BPM | 70% - 80% HRR |
🏋️ Zone 4: Hard | 169 - 182 BPM | 80% - 90% HRR |
🔥 Zone 5: Maximum | 182 - 196 BPM | 90% - 100% HRR |
You can easily measure your resting heart rate by using a timer for 60 seconds
to find your pulse and count until 60 seconds. And it is recommended to measure your resting heart rate when you're completely resting or ideally in the morning while you're still in bed, before getting out.