years
bpm
For more accurate Karvonen Formula calculation
Free Target Heart Rate Zone Calculator
Optimize your cardio workouts by training in the right zone. Calculate your Max Heart Rate and custom training zones using the advanced Karvonen Formula (which accounts for your resting heart rate).
Heart Rate Zones Explained
- Zone 2 (Fat Burn): 60-70% of Max HR. Best for burning fat and building endurance base. Comfortable conversation pace.
- Zone 3 (Aerobic): 70-80% of Max HR. Improves cardiovascular fitness and stamina.
- Zone 4 (Anaerobic): 80-90% of Max HR. Increases performance and lactate threshold. Hard breathing.
- Zone 5 (VO2 Max): 90-100% of Max HR. Max effort intervals for speed and power.
Calculation Methods
Tanaka Formula (Max HR): 208 - (0.7 × Age)
Karvonen Formula: ((Max HR - Resting HR) × %Intensity) + Resting HR