How does the Heart Rate Zones work?

HRmax estimate = 220 − age (or use lab test) Then: Heart rate reserve (HRR) = HRmax − Resting HR Then: Zone HR = Resting HR + (HRR × % intensity) Then: 5 zones: 50–60% / 60–70% / 70–80% / 80–90% / 90–100% HRR.

Can you give an example of how to use the Heart Rate Zones?

Example: Input Age 35 · Resting HR 60 · HRmax 185 gives a result of Zone 2 (aerobic base): 111–125 bpm (60+(185−60)×0.6 to 0.7).

Is the Heart Rate Zones free to use?

Yes — completely free with no registration, download, or subscription required. All calculations happen instantly in your browser.

How accurate is the Heart Rate Zones?

Our Heart Rate Zones uses verified mathematical formulas and is accurate to multiple decimal places. Results are calculated in real-time using the same methods used by professionals.

Thực tế

Heart Rate Zones

🫀Heart Rate Zone Calculator

Age

Resting HR (bpm)

Heart rate training zones define intensity levels for cardio exercise. The Karvonen formula uses heart rate reserve (HRmax − resting HR) to give personalised zones more accurate than simple %HRmax methods.

Zone	Intensity	Primary benefit
Z1 Recovery	50–60%	Active recovery
Z2 Aerobic base	60–70%	Fat burning, endurance
Z3 Aerobic	70–80%	Cardiovascular fitness
Z4 Threshold	80–90%	Lactate threshold, speed
Z5 VO2max	90–100%	Maximum aerobic power

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Did You Know?

Zone 2 training (comfortable aerobic pace) is where elite endurance athletes spend 70–80% of their training time — building the aerobic base that supports faster work.

References

›Karvonen method — Wikipedia

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Heart Rate Zones

🫀Heart Rate Zone Calculator

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Training zones and benefits

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