Heart Rate Zone Calculator

See your heart rate zones calculated two ways: Karvonen and percentage of max HR.

Resting HR: measure first thing in the morning before getting up.
Max HR: use a value from an all-out effort. Don't know it? Start with 220 minus your age. That's the default your watch already uses, and it can miss by 10–12 BPM in either direction, so replace it with a real reading when you have one.

Last updated 19 October 2026

Karvonen / HRR Recommended

Target HR = RHR + % Intensity × (Max HR − RHR)

Zone % Intensity BPM
% of Max HR

Target HR = % Intensity × Max HR

Zone % Intensity BPM

Max heart rate and heart rate reserve give ranges about 20 BPM apart. RunBeat lets you pick either, and recommends heart rate reserve because it counts your resting heart rate too, so the zones fit you instead of an average runner your age.

Zone 2 is the 60–70% band most of your week runs in, and 90 to 95% of max is where VO2 max intervals sit.

Or skip the mental math on the run: RunBeat coaches your zones through your headphones in real time.