Heart Rate Zone Calculator

Calculate your 5 heart rate training zones based on age and resting heart rate using the Karvonen formula. Train smarter, not harder.

How to Find Your Resting Heart Rate

Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds. A typical resting heart rate is 60–80 bpm; well-trained athletes can be 40–60 bpm.

Training Zone Benefits

• Zone 1–2 — ideal for long, easy runs and active recovery. Burns the highest percentage of fat as fuel.
• Zone 3 — builds aerobic capacity. The “conversational” training zone.
• Zone 4 — raises lactate threshold so you can sustain harder efforts longer.
• Zone 5 — maximum effort intervals. Keep sessions short (30 sec to 2 min) with full recovery.