Zone 1
50 - 60%
95 - 114 bpm
Recovery
Very easy effort. Useful for warm-ups, cool-downs, and recovery days.
Sports Tools
Heart Rate Zone Calculator - Training Zones by Age
Estimate your heart rate training zones for running, cycling, workouts, and cardio sessions. Calculate Zone 1 to Zone 5 using standard, Tanaka, or Karvonen heart rate methods.
Sports Tools
Heart Rate Zone Calculator
Estimate your training heart rate zones for running, cycling, workouts, and cardio sessions. Enter your age first, then choose a calculation method to see your Zone 1 to Zone 5 ranges.
Enter your details
For a simple estimate, use Standard or Tanaka. For a more personalized estimate, choose Karvonen and enter resting heart rate.
Max HR
190
beats per minute
Method
Standard
Zone calculation
Zones
5
training ranges
Training guidance
Standard mode uses 220 - age to estimate maximum heart rate. These values are general fitness estimates, not medical advice.
Your heart rate zones
Use lower zones for easier aerobic sessions and higher zones for shorter, harder workouts.
Zone 2
60 - 70%
114 - 133 bpm
Easy aerobic
Comfortable effort. Often used for base training, easy runs, and longer steady workouts.
Zone 3
70 - 80%
133 - 152 bpm
Tempo
Moderate effort. Useful for building endurance and sustained aerobic fitness.
Zone 4
80 - 90%
152 - 171 bpm
Threshold
Hard effort. Common for tempo intervals, threshold work, and race-specific training.
Zone 5
90 - 100%
171 - 190 bpm
Maximum effort
Very hard effort. Used for short intervals, speed work, and high-intensity training.
Zone 2 training
Zone 2 is often used for easy aerobic training, base building, and longer comfortable workouts.
Hard intervals
Zone 4 and Zone 5 are harder efforts often used for shorter intervals, threshold training, and speed work.
Safety note
Heart rate zones are estimates. Talk to a qualified professional if you have heart conditions, symptoms, or medical concerns.
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Heart rate zones for training
Heart rate zones are commonly used to plan running, cycling, cardio, and fitness workouts. Each zone represents a different exercise intensity based on a percentage of your estimated maximum heart rate.
Zone 1 is usually very easy and useful for recovery. Zone 2 is often used for aerobic base training. Higher zones are used for tempo work, threshold sessions, and shorter high-intensity intervals.
The results are estimates and should be used as general fitness guidance. Your real maximum heart rate can vary from formula estimates, and medical conditions or medications can affect heart rate response.
When to use this calculator
- Planning running or cycling workouts by heart rate.
- Finding your estimated Zone 2 training range.
- Comparing standard max heart rate and Karvonen heart rate reserve zones.
- Setting cardio intensity targets for gym workouts.
- Creating easy, tempo, threshold, or interval training sessions.
Example heart rate zone checks
What is my Zone 2 heart rate at age 30?
What are my running heart rate zones?
How do I calculate heart rate zones with the Karvonen formula?
What heart rate should I use for easy cardio?
How this heart rate zone calculator works
Enter your age to estimate maximum heart rate.
Choose a calculation method: Standard, Tanaka, or Karvonen.
Karvonen mode uses resting heart rate to estimate heart rate reserve.
The tool shows Zone 1 to Zone 5 with heart rate ranges and training purposes.
Frequently Asked Questions
Is this heart rate zone calculator medical advice?
No. This calculator provides general fitness estimates only. It is not medical advice and should not be used to diagnose or treat any health condition.
Which method should I use?
Standard mode is simple and uses 220 minus age. Tanaka uses 208 minus 0.7 times age. Karvonen uses resting heart rate and heart rate reserve, which some athletes prefer for training zones.
What is Zone 2 heart rate?
Zone 2 is typically a comfortable aerobic training range. In this calculator, it is shown as 60 to 70 percent of maximum heart rate or heart rate reserve depending on the selected method.
Are these zones exact?
No. Formula-based heart rate zones are estimates. Real maximum heart rate varies by person, and devices, fitness level, medications, stress, sleep, and temperature can affect heart rate.
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