How to Use This Calculator
Enter your age and resting heart rate, pick a max heart rate formula, and your 5 personalized training zones update instantly. For the full explanation of how the Karvonen method works and why it's more accurate than simple age-based percentages, see the "How to Use the Heart Rate Zone Calculator" section of our complete guide.
Read the full guide first for the best context: the science behind heart rate reserve, why resting heart rate matters, what each zone is actually used for in training, and a detailed worked example for every calculation on this page are all covered in our Target Heart Rate Zone Calculator Guide 2026 →
This calculator provides general estimates for informational and educational purposes only. It is not medical advice. Heart rate formulas are population averages and individual maximum heart rate can vary significantly. Always consult a doctor before beginning a new exercise program, particularly if you have a heart condition or are new to vigorous exercise.