Heart Rate Zone Calculator

Training by heart rate makes every workout count — easy days stay easy and hard days are hard enough. Thisheart rate zone calculator works out your maximum heart rate and the five standardtraining zones, using the Karvonen method when you add your resting pulse. Use the numbers with a smartwatch, fitness band or chest strap for walking, running, cycling or gym cardio.

How to use it

Enter your age and, ideally, your resting heart rate.
Pick a formula, or enter your measured maximum.
Set your watch's zones to these numbers.

Example

For a 35-year-old with a resting pulse of 68, the estimated maximum is 220 − 35 =185 bpm and the heart-rate reserve is 117. Zone 2 (60–70%) is 68 + 117 × 0.6 to 68 + 117 × 0.7 — about 138–150 bpm — a comfortable pace for a long brisk walk or easy jog where you can still hold a conversation. If you have a heart condition or take blood-pressure medicine, ask your doctor which zones are safe. See how far your walk took you with the steps to km converter, and plan runs with the running pace calculator.

Health disclaimer: This tool gives general estimates for information only and is not medical advice, diagnosis or treatment. Please consult a qualified doctor about your health. Read the full disclaimer.

Frequently asked questions

How do I find my maximum heart rate?

The simplest estimate is 220 minus your age. The Tanaka formula (208 − 0.7 × age) is often more accurate for adults over 40. Real maximums vary by ±10 beats or more, so a supervised test is the only way to know exactly.

What is the Karvonen method?

It uses your heart-rate reserve — maximum minus resting heart rate — so zones fit your fitness level. Target = resting HR + (max HR − resting HR) × intensity. Fitter people with a low resting pulse get zones that better match their effort.

Which zone burns the most fat?

Zone 2 (about 60–70%) uses the highest share of fat for fuel and builds endurance; it should feel like a pace where you can still talk. Higher zones burn more total calories per minute. A mix of mostly easy work plus some hard sessions works best for fitness.

How do I measure my resting heart rate?

Count your pulse for 60 seconds just after waking, before getting out of bed, on a few mornings and take the average. Most adults are between 60 and 100 beats per minute; regular exercisers are often lower.