Target Heart Rate Zone Calculator

Find your training heart rate zones based on age, and optionally resting heart rate.

Age

years

Resting heart rate (optional)

bpm

Estimated max heart rate: 190 bpm

Zone 1 — Very light95–114 bpm

Zone 2 — Light (fat burn)114–133 bpm

Zone 3 — Moderate (aerobic)133–152 bpm

Zone 4 — Hard (anaerobic)152–171 bpm

Zone 5 — Maximum171–190 bpm

So funktioniert's

Estimates max heart rate as 220 minus age. If you provide a resting heart rate, it uses the more precise Karvonen formula based on heart rate reserve.

What's the Karvonen formula?

It calculates zones from your heart rate reserve (max − resting) rather than max heart rate alone, giving a more personalized result.