Heart Rate Zones

Calculate your training zones using the Karvonen method

Your Information

Age (years)

Resting Heart Rate (BPM)

Max HR

190 bpm

Resting HR

60 bpm

HR Reserve

130 bpm

Training Zones

Zone 1 - Recovery

50% - 60% HRR

125 - 138

BPM

Zone 2 - Fat Burn

60% - 70% HRR

138 - 151

BPM

Zone 3 - Aerobic

70% - 80% HRR

151 - 164

BPM

Zone 4 - Threshold

80% - 90% HRR

164 - 177

BPM

Zone 5 - Maximum

90% - 100% HRR

177 - 190

BPM

Understanding Heart Rate Training

Karvonen Formula

Target HR = ((Max HR - Resting HR) × Intensity%) + Resting HR. This accounts for your fitness level through resting heart rate.

220 - Age Formula

Your estimated maximum heart rate is calculated as 220 minus your age. This is a general guideline; actual max HR varies by individual.

Heart Rate Reserve

The difference between your max HR and resting HR. A larger reserve indicates better cardiovascular fitness and training capacity.

When to Train in Each Zone

Zone 1-2 for recovery and long endurance, Zone 3 for tempo runs, Zone 4 for threshold intervals, Zone 5 for short high-intensity efforts.

Interesting Heart Rate Facts

💓Your heart beats about 100,000 times per day, pumping approximately 2,000 gallons of blood

🐋A blue whale's heart beats only 8-10 times per minute, while a hummingbird's can reach 1,200 BPM

🏃Elite endurance athletes can have resting heart rates as low as 28-40 BPM due to cardiac efficiency

😴Your heart rate naturally drops 10-30% during sleep, reaching its lowest point in the early morning

☕Caffeine can increase your heart rate by 3-15 BPM within 15 minutes of consumption

🎵Listening to music can change your heart rate - fast tempos speed it up, slow songs calm it down

❤️The average adult heart rate is 60-100 BPM, but lower is generally healthier for rested individuals

🔬Your maximum heart rate stays roughly constant throughout life, but resting rate typically increases with age