Free Tool
Training at the right intensity matters as much as training hard. Your heart rate zones show you exactly where you are — whether you're in easy recovery territory, building your aerobic base, or pushing into peak effort. Enter your details below to find your personal training zones.
We estimate your maximum heart rate using the widely-used "220 minus age" formula. If you provide your resting heart rate, we use the Karvonen Method instead — factoring in your heart rate reserve (the gap between resting and maximum) for a more personalized result. Two people with the same max heart rate can have very different training zones if their fitness levels differ, and Karvonen accounts for that.
To find your resting heart rate: check your pulse first thing in the morning, before getting out of bed, for a full 60 seconds. Averaging this over a few days gives a more reliable number.
Step 1 — Maximum Heart Rate
MHR = 220 − age
Step 2 — With Resting Heart Rate (Karvonen)
Target HR = ((MHR − Resting HR) × %Intensity) + Resting HR
Step 2 — Without Resting Heart Rate
Target HR = MHR × %Intensity
Want a fuller picture? Try our BMI Calculator for a quick weight-to-height check, our Calorie Calculator to estimate your daily energy needs, our Body Fat Calculator to estimate your body composition, or our One-Rep Max Calculator to track your strength training progress.
