Heart Rate Zone Calculator
This Heart Rate Zone Calculator uses the Karvonen method, which factors in your resting heart rate for more accurate, personalised training zones. Unlike the simple percentage-of-max method, the Karvonen formula accounts for your current fitness level through your resting heart rate, making it the preferred method used by exercise physiologists in Australia.
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Measure first thing in the morning before getting out of bed
How It Works
The Karvonen method calculates your Heart Rate Reserve (HRR) by subtracting your resting heart rate from your max heart rate. Each zone is then calculated as: Target HR = ((Max HR - Resting HR) x intensity%) + Resting HR. This produces zones personalised to your fitness level. A fit person with a low resting HR will have different zones than someone just starting out, even at the same age.
Quick Reference
| Age | Resting HR | Max HR | HRR | Zone 2 (Fat Burn) | Zone 3 (Cardio) | Zone 4 (Hard) |
|---|---|---|---|---|---|---|
| 25 | 65 | 195 | 130 | 143–156 | 156–169 | 169–182 |
| 30 | 65 | 190 | 125 | 140–153 | 153–165 | 165–178 |
| 35 | 68 | 185 | 117 | 138–150 | 150–162 | 162–173 |
| 40 | 70 | 180 | 110 | 136–147 | 147–158 | 158–169 |
| 45 | 70 | 175 | 105 | 133–144 | 144–154 | 154–165 |
| 50 | 72 | 170 | 98 | 131–141 | 141–150 | 150–160 |
| 55 | 72 | 165 | 93 | 128–137 | 137–146 | 146–156 |
| 60 | 74 | 160 | 86 | 126–134 | 134–143 | 143–151 |
| 65 | 74 | 155 | 81 | 123–131 | 131–139 | 139–147 |
Zones calculated using the Karvonen method: THR = ((MHR - RHR) x intensity%) + RHR
Frequently Asked Questions
- How do I measure my resting heart rate?
- Measure your resting heart rate first thing in the morning before getting out of bed. Place two fingers on your wrist or neck, count the beats for 60 seconds. Do this for 3 consecutive mornings and take the average. Most fitness watches also track this automatically.
- Why is the Karvonen method more accurate?
- The standard method (percentage of max HR) ignores your fitness level. The Karvonen method uses Heart Rate Reserve, which accounts for your resting heart rate. Two people aged 35 with different fitness levels will get different, more appropriate training zones with this method.
- What is a normal resting heart rate?
- For adults, a normal resting heart rate is 60-100 bpm. Well-trained athletes may have a resting HR of 40-60 bpm. A lower resting heart rate generally indicates better cardiovascular fitness. The average Australian adult has a resting HR of around 70-72 bpm.
- Which heart rate zone is best for weight loss?
- Zone 2 (Fat Burning, 60-70% intensity) burns the highest proportion of fat for fuel. However, Zone 3 (Cardio) and Zone 4 (Hard) burn more total calories per minute. For weight loss, a mix of Zone 2 steady-state sessions and Zone 4 interval training is most effective.
Karvonen Formula
- Max HR
- = maximum heart rate (220 - age)
- Resting HR
- = your resting heart rate in bpm (measured at rest)
- HRR
- = heart rate reserve - the difference between max and resting HR
- intensity%
- = target training intensity (50-100%)
The Karvonen method is more personalised than the simple % of max HR method because it accounts for your fitness level through resting heart rate.
Related Tools
Target Heart Rate Calculator
Calculate your target heart rate zones for warm-up, fat burning, cardio, and peak performance training.
Max Heart Rate Calculator
Estimate your maximum heart rate using multiple formulas (220-age, Tanaka, Gulati) to find your personal ceiling.
Fat Burning Zone Calculator
Determine your fat-burning heart rate zone by age and gender with a detailed breakdown of all training zones.
Disclaimer
This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.