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Heart Rate Zone Calculator Guide
Find your maximum heart rate and five training zones. Exercising in different zones targets different goals — from easy recovery to high-intensity effort — and this calculator gives the beats-per-minute range for each.
Maximum heart rate ≈ 220 − age. Each zone is a percentage range of that maximum. If you enter your resting heart rate, the Karvonen method personalizes the zones using your heart rate reserve.
What Are Heart Rate Zones?
Zones divide effort into five bands, from very light (Zone 1) to maximum (Zone 5). For a 30-year-old, maximum heart rate is about 190 bpm, so Zone 2 (60–70%) falls around 114–133 bpm — a comfortable, conversational pace.
Training in Each Zone
Zones 1–2 build endurance and aid recovery; Zone 3 improves aerobic fitness; Zones 4–5 boost speed and power but are demanding. Many training plans spend most time in lower zones and only short bursts in the highest. A chest-strap monitor tends to be more accurate than a wrist sensor.
This is a general estimate for information only, not medical or nutritional advice. Individual needs vary with health, goals, and other factors — talk to a doctor or registered dietitian for guidance specific to you.
Related: Pace Calculator, Calories Burned, and BMR Calculator.
Frequently Asked Questions
How do I calculate my maximum heart rate?
A common estimate is 220 minus your age, though individual maximums vary by roughly 10–20 bpm.
What is the Karvonen method?
It personalizes zones using your heart rate reserve — the gap between resting and maximum heart rate — for more tailored ranges.
Which zone should I train in?
It depends on your goal: lower zones for endurance and recovery, higher zones for speed and power.
Are these zones exact?
No — they're estimates. A fitness test or medical assessment gives more precise personal numbers.
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