Heart Rate Zone Calculator
Find your 5 heart rate training zones based on your age or maximum heart rate. Includes the Karvonen formula for heart rate reserve.
Estimated Maximum Heart Rate
190
bpm
Zone 1 — Recovery
Light activity, active recovery, warm-up
95–114 bpm
Karvonen: 125–138
50%60%
Zone 2 — Fat Burn
Fat burning, base endurance, long slow runs
114–133 bpm
Karvonen: 138–151
60%70%
Zone 3 — Aerobic
Improved aerobic fitness, moderate cardio
133–152 bpm
Karvonen: 151–164
70%80%
Zone 4 — Anaerobic
Speed, power, lactate threshold training
152–171 bpm
Karvonen: 164–177
80%90%
Zone 5 — VO₂ Max
Maximum effort, sprint intervals
171–190 bpm
Karvonen: 177–190
90%100%
% of max HR shown. Karvonen zones use heart rate reserve (Max HR − Resting HR).