Free Calculator

Heart Rate Zone Calculator

Choose your calculation method and get your personalised training zones.

Karvonen Method

Uses your Heart Rate Reserve (max HR minus resting HR) for highly personalised zones.

Finding your max HR: Measure it during a hard all-out 1km effort after a warm-up. The formula "220 minus age" is a rough estimate only — actual testing is more accurate.

What you'll get

Zone 1Active RecoveryYour bpm range →
Zone 2Aerobic BaseYour bpm range →
Zone 3Aerobic PowerYour bpm range →
Zone 4ThresholdYour bpm range →
Zone 5Maximum EffortYour bpm range →
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Train smarter, not harder.

Heart rate is the most powerful tool available to any endurance runner. Use it.

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