Heart rate zones copied
Heart Rate Zone Calculator
Target zones for fat burn, cardio & peak performance.
Your Heart Rate Zones
Age (years)
Resting HR (optional)
Calculation Method
Max HR (220 – age)
Karvonen (heart rate reserve)
Max HR:
190 bpm
HRR:
130 bpm
Zone
% Range
Heart Rate (bpm)
Benefit
Copy
Download PDF
How it works
Enter age and optional resting HR
– used to estimate your maximum heart rate.
Choose calculation method
– standard “220 – age” or Karvonen formula using heart rate reserve (HRR) for more personalised zones.
Five training zones
– from very light to maximum effort, each with a percentage range and benefit description.
Copy or download PDF
– save your zones for reference.