Heart Rate Zones Calculator
Calculate your five heart rate training zones using the Karvonen method. Optimize your workouts with personalized heart rate targets.
Medical Disclaimer
This calculator provides general estimates for informational purposes only and does not constitute medical advice. Results should not be used for diagnosis or treatment decisions. Always consult a qualified healthcare professional or registered dietitian before making changes to your diet, exercise, or health routine.
Frequently Asked Questions
What are heart rate zones?
Heart rate zones are ranges of heart rate intensity used to optimize training. Zone 1 is recovery, Zone 2 is aerobic base, up to Zone 5 for maximum effort.
Why is Zone 2 training important?
Zone 2 training (60-70% max HR) builds aerobic base, improves fat oxidation, enhances mitochondrial function, and can be sustained for long periods.
How do I find my max heart rate?
Estimate with 220 minus your age, or perform a max heart rate test. Field tests during intense exercise provide more accurate results.
What is the Karvonen method?
The Karvonen method uses heart rate reserve (max HR minus resting HR) to calculate zones, providing more personalized targets than percentage of max HR alone.
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