Heart Rate Zone Calculator

This tool turns your age and resting pulse into the five heart rate training zones, in beats per minute. Enter your age, your resting heart rate and, if you have one from a real maximal test, your measured maximum; otherwise the maximum is estimated with the Fox, Tanaka or Gulati age formula you pick. The zones use the Karvonen method, which counts intensity as a share of heart rate reserve rather than of maximum heart rate alone, and a second mode gives the range for any single intensity band by both methods. Age formulas scatter by roughly ten beats either way, so treat the numbers as a starting point rather than a measurement.

Calculator Type

Zone boundaries by the Karvonen method, which works from heart rate reserve rather than from maximum heart rate alone.

Beats per minute measured sitting still, ideally before getting out of bed.
Only fill this in if you have a figure from a real maximal test. Blank means it is estimated from your age.
Ignored when you enter a measured maximum.
Widget

Pick an intensity band and see what it means in beats per minute, worked both from heart rate reserve and as a plain share of maximum heart rate.

Beats per minute measured sitting still, ideally before getting out of bed.
Only fill this in if you have a figure from a real maximal test. Blank means it is estimated from your age.
Ignored when you enter a measured maximum.
Widget
Related Tools
BMR Calculator Pace Calculator Calories Burned Calculator VO2 Max Calculator