Heart Rate Zone Calculator

Calculate your 5 heart rate training zones using the Karvonen formula. Get personalized BPM ranges, exercise recommendations, and calorie burn estimates.

Age (years)

Resting Heart Rate (bpm)

Measure first thing in the morning before getting up

Workout Duration (min)

Fitness Level

Training Recommendations (Intermediate)

Zone Focus

80% Zone 1-2, 20% Zone 3-4

Weekly Plan

4-5 days/week: 3 Zone 2 sessions (30-45 min) + 1 Zone 3 tempo + 1 recovery

Tips

•Follow the 80/20 polarized training approach

•Add one tempo session (Zone 3) per week

•Keep easy days truly easy (Zone 1-2)

•Gradually increase session length before adding intensity

Enter your age and resting heart rate to calculate your personalized heart rate training zones using the Karvonen formula.

Disclaimer

Heart rate zones are calculated using the Karvonen formula with the age-predicted max heart rate formula (220 − age). Individual max heart rate can vary significantly from this prediction.

This is not medical advice. Consult a healthcare professional before starting any new exercise program, especially if you have heart conditions, high blood pressure, or other medical concerns. Consider a clinical exercise test for more accurate max heart rate determination.

Calorie estimates are rough approximations and should not be used for precise dietary planning.

How to Use Heart Rate Zone Calculator

1Enter your age and resting heart rate
2Select your fitness level
3View your 5 training zones with BPM ranges
4Check exercise recommendations for each zone

Frequently Asked Questions

How do I find my resting heart rate?▾

Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds, or 15 seconds and multiply by 4. Average several readings for accuracy.

What heart rate zone burns the most fat?▾

Zone 2 (60-70% max HR) is often called the 'fat burn zone' because a higher percentage of calories come from fat. However, higher zones burn more total calories.

What is the Karvonen formula?▾

The Karvonen formula uses Heart Rate Reserve (Max HR - Resting HR) for more accurate zone calculation: Target HR = Resting HR + (HR Reserve × intensity %).

About Heart Rate Zone Calculator

Calculate your 5 heart rate training zones using the Karvonen formula. Get personalized BPM ranges, exercise recommendations, and calorie burn estimates.

NexTool's Heart Rate Zone Calculator is completely free to use with no sign-up required. Your data is processed directly in your browser and never sent to our servers, ensuring complete privacy and instant results.