Heart Rate Zone Calculator
Calculate your exercise training zones based on max heart rate and Karvonen formula.
Heart Rate Zone Calculator
Calculate your personalized heart rate training zones using the Karvonen formula.
Frequently Asked Questions
How are heart rate zones calculated?
Heart rate zones are calculated using the Karvonen formula, which considers your maximum heart rate and resting heart rate. Max HR is estimated as 220 minus your age, then zones are determined as percentages of your heart rate reserve.
Why is resting heart rate important?
Resting heart rate (RHR) reflects cardiovascular fitness. A lower RHR generally indicates better fitness. For accurate zone calculations, measure RHR in the morning before getting out of bed, as it varies throughout the day.
How often should I train in each zone?
Most training (60-70%) should be in Zone 2 (easy aerobic). Zone 3 (tempo) work comprises 10-20% of training. High-intensity zones (4-5) should be 5-10% of weekly volume to avoid overtraining.
Can I use perceived exertion instead of heart rate?
Perceived exertion is useful for reference, but heart rate zones are more precise. However, if you can't use a monitor, the talk test can approximate zones: Zone 2 allows conversation, Zone 3 is difficult to talk, Zone 4+ is very hard to speak.
How accurate are heart rate monitors?
Chest strap monitors are typically 99% accurate. Wrist-based monitors vary in accuracy (85-95%) depending on fit and technology. For the most accurate zones, use a reliable heart rate monitor and get professionally fitted.
What is the talk test for training intensity?
Zone 2: Can hold a conversation easily. Zone 3: Can speak in short sentences. Zone 4: Can only speak a few words. Zone 5: Cannot speak. This subjective measure correlates well with actual heart rate zones.