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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.

Enter your details

Your Age

years

Resting Heart Rate

bpm

Measure first thing in the morning before getting out of bed

Your Personalised Heart Rate Zones

Example

Example figures, not your own. Worked for a 35 year old with a resting heart rate of 68 bpm. Enter your own details and press Calculate.

Max Heart Rate

185bpm

Heart Rate Reserve

117bpm

Fat Burning Zone

138 – 150bpm

Zone 2 - optimal for fat burning

All Training Zones (Karvonen Method)

Zone 1 - Warm Up

127 – 138 bpm

Very light activity, recovery and warm-up. Improves overall health and aids recovery.

Zone 2 - Fat Burning

138 – 150 bpm

Light aerobic effort. Highest percentage of calories from fat. Ideal for long, steady sessions.

Zone 3 - Cardio

150 – 162 bpm

Moderate aerobic. Improves cardiovascular efficiency and aerobic endurance.

Zone 4 - Hard

162 – 173 bpm

High intensity. Increases anaerobic threshold and speed. Used for interval training.

Zone 5 - Maximum

173 – 185 bpm

All-out effort. Short bursts only. Develops maximum performance and speed.

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.

How to use it

1Enter your age in years
2Enter your resting heart rate in beats per minute (measure first thing in the morning)
3Click "Calculate" to see all five personalised heart rate zones
4Use Zone 2 (Fat Burning) for long steady sessions and Zone 4 (Hard) for interval training

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

Karvonen Formula

Heart Rate Reserve (HRR) = Max HR - Resting HR Target HR = (HRR x intensity%) + Resting HR

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.

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.

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Target Heart Rate CalculatorCalculate your target heart rate zones for warm-up, fat burning, cardio, and peak performance training.Open Max Heart Rate CalculatorEstimate your maximum heart rate using multiple formulas (220-age, Tanaka, Gulati) to find your personal ceiling.Open Fat Burning Zone CalculatorDetermine your fat-burning heart rate zone by age and gender with a detailed breakdown of all training zones.Open