Heart Rate Zone Calculator
Enter your age and resting heart rate to calculate your target heart rate zones for exercise.
Heart Rate Zone Calculator
Calculate your target heart rate zones for moderate and vigorous exercise using the Karvonen method.
Target heart rate zones help you gauge exercise intensity. This calculator estimates your maximum heart rate (220 minus age) and uses the Karvonen method — which factors in your resting heart rate — to calculate moderate (50-70% intensity) and vigorous (70-85% intensity) target zones.
Example
- With the default values shown above, this calculator returns: Estimated Maximum Heart Rate ≈ 190; Moderate Zone – Low (50%) ≈ 130; Moderate Zone – High (70%) ≈ 154; Vigorous Zone – Low (70%) ≈ 154; Vigorous Zone – High (85%) ≈ 172.
Frequently Asked Questions
What is the Karvonen method?
It calculates target heart rate using your heart rate reserve (max heart rate minus resting heart rate) rather than max heart rate alone, giving a more personalized estimate than simple percentage-of-max methods.
What zone should I train in?
General health guidelines often recommend at least 150 minutes a week in the moderate zone, or 75 minutes in the vigorous zone, or an equivalent combination.