Calculate personalised heart rate training zones using the simple percentage method or the Karvonen (Heart Rate Reserve) method. Enter age and resting heart rate.
Open Heart Rate Zone Calculator → free, no sign-inTraining in the right heart rate zone is what separates effective exercise from just moving. Zone 1 is easy recovery; Zone 5 is maximum effort. Knowing your zones requires knowing your maximum heart rate and, for the more accurate Karvonen method, your resting heart rate. The Heart Rate Zone Calculator takes both inputs and shows you all five zones with BPM ranges and what each one is for.
Runners, cyclists, swimmers, and anyone training with a heart rate monitor who wants to know their precise zone boundaries — rather than using the generic age-based formula that ignores individual fitness levels.
No tutorials. No learning curve. Open it and get started.
No server uploads. Supports both the simple percentage method and the more accurate Karvonen (Heart Rate Reserve) method — switch between them to compare.
Completely free. No trial period. No premium tier for basic functionality. No account required. Use it as often as you need.
One job, done well. Heart Rate Zone Calculator was built to solve a specific problem cleanly. No feature bloat, no ads, no distractions.
What are heart rate training zones?
Five zones from easy recovery (Zone 1) to maximum effort (Zone 5) — training in different zones produces different physiological adaptations.
Which method is more accurate?
The Karvonen method, which uses Heart Rate Reserve (max HR minus resting HR), is generally considered more accurate than simple max HR percentages.
How do I find my resting heart rate?
Measure your pulse for one minute in the morning before getting out of bed.
How is max HR estimated?
The formula 220 minus age is used as the standard estimate. Your actual max HR may differ.
What zone should I train in?
It depends on your goal. Zone 2 is the aerobic base building zone; Zone 4-5 is for performance improvement.
Free. Instant. No sign-in. Open it and get the job done.
Open Heart Rate Zone Calculator on Doathingy.com →