Health & Fitness
Heart Rate Zone Calculator
Heart Rate Zone — it computes training zones as percentages of your maximum heart rate (≈ 220 − age). This page runs that same calculation on your numbers, in your browser: no signup, no uploads, nothing stored.
Heart Rate Zone Calculator takes your age in years and resting HR (bpm) — optional and gives back your target zones in beats per minute, applying age-based heart-rate formulas. It's a quick, browser-based way to find your heart-rate training zones.
About this calculator
Get heart rate zone right and the rest of the task gets easier. It computes training zones as percentages of your maximum heart rate (≈ 220 − age). It matters when you want a quick screening number before deciding whether a habit, plan or measurement deserves a closer look. With a max of 190 bpm, Zone 2 (60–70%) is 114–133 bpm and Zone 4 (80–90%) is 152–171 bpm — useful for pacing workouts. The tool above does the same computation in your browser — free, private, nothing stored.
How to use
- Enter your age in years for the five zones.
- Optionally add resting heart rate for Karvonen zones.
- Press Calculate to see all five zones in bpm.
- Train in the zone that matches your session goal.
Why use Heart Rate Zone Calculator
Fast
Calculations run in your browser. No round trip to a server.
Private
Your inputs never leave your device. Nothing is uploaded.
Free
No signup, no paywall, no ads-in-results, no watermarks.
Educational
Uses common estimation formulas for educational purposes. Results are not medical advice and should not replace professional guidance.
Mobile-ready
Optimised for phones, tablets, and desktops alike.
Transparent
Clear about formulas used and their limits, with disclaimers where they matter.
Common uses
Use it when starting a new programme
Heart Rate Zone in endurance-training plans
Use it when learning your max and zones
Use it for quick heart-rate reference
Use it for warm-up and recovery targets
Heart Rate Zone as a general training guide
Technical notes
Heart Rate Zone Calculator computes training zones as percentages of your maximum heart rate (≈ 220 − age).
A training estimate from the figures you enter; real results vary with fitness, terrain and conditions, so use it as a guide.
Nothing you type is uploaded — the calculation happens entirely on your device.
FAQ
What are the five heart-rate zones?
They run from Zone 1 recovery (very easy) through Zone 2 easy, Zone 3 aerobic, and Zone 4 threshold, up to Zone 5 maximum effort.
What is the Karvonen method?
Karvonen calculates zones from heart-rate reserve — maximum minus resting heart rate — then adds back resting HR, personalising zones to your fitness.
Which zone burns the most fat?
Lower, aerobic zones use a higher share of fat for fuel, but higher zones burn more total calories. Both have a place in training.
Does the Heart Rate Zone Calculator send my data to a server?
No. The Heart Rate Zone Calculator runs entirely in your browser — your inputs never leave your device, and nothing is uploaded or stored.
Worked example
With a max of 190 bpm, Zone 2 (60–70%) is 114–133 bpm and Zone 4 (80–90%) is 152–171 bpm — useful for pacing workouts.