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? Use 220 minus your age.

Karvonen / HRR Recommended

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

Zone % Intensity BPM
% of Max HR

Target HR = % Intensity × Max HR

Zone % Intensity BPM

Put these numbers to work with our guides to Zone 2 training and VO₂ max intervals.

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