Heart Rate Zone Calculator
Health & Fitness· 18 toolsFree heart rate zone calculator. Enter your age (and optionally resting heart rate for Karvonen-method accuracy) to get target BPM for all 5 training zones — from active recovery to anaerobic threshold. Use for cycling, running, and gym cardio.
Zone 1 (50–60%)
Active recovery — very light
93–111 bpm
Zone 2 (60–70%)
Aerobic base — fat burn, long endurance
111–130 bpm
Zone 3 (70–80%)
Tempo — improved aerobic capacity
130–148 bpm
Zone 4 (80–90%)
Threshold — lactate threshold training
148–167 bpm
Zone 5 (90–100%)
VO2 max — anaerobic, short intervals
167–185 bpm
Disclaimer: Heart rate zone calculations are estimates. Individual max HR can vary ±15 bpm from the formula. Consult a physician before beginning intense exercise, especially if you have heart conditions, take medications that affect heart rate, or are pregnant. Not medical advice.
Disclaimer: For informational purposes only. This is not medical advice — consult a qualified healthcare provider for personal recommendations.
Frequently Asked Questions
Frequently Asked Questions
References
References and sources
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