Heart Rate Zone Calculator estimates your target heart rate zones for exercise based on your age and resting heart rate. Enter your details and click “Calculate Zones” to see your heart rate zones for different exercise intensities.

How to Use Heart Rate Zone Calculator:

1. Enter your age in years.
2. Enter your resting heart rate in beats per minute (bpm).
3. Click “Calculate Zones” to see your heart rate zones for exercise.
4. Use “Share Result” or “Copy Result” to share or copy the output.

Calculation Details:

The calculator uses the Karvonen formula to compute heart rate zones:

• Maximum Heart Rate: 220 – Age
• Heart Rate Reserve: Maximum Heart Rate – Resting Heart Rate
• Target Heart Rate: (Heart Rate Reserve × Intensity %) + Resting Heart Rate
• Zones:
  • Zone 1 (50–60%): Recovery
  • Zone 2 (60–70%): Aerobic
  • Zone 3 (70–80%): Tempo
  • Zone 4 (80–90%): Threshold
  • Zone 5 (90–100%): Maximum

Note: Estimates are based on the Karvonen formula as of 2025. Consult a healthcare professional before starting an exercise program.

Important Notes:

• Resting heart rate is typically measured in the morning while at rest.
• Maximum heart rate is estimated as 220 – Age; actual values may vary.
• Zones are guidelines for training intensity; adjust based on fitness level.
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