Heart Rate Zone Calculator
Calculate your personalized training heart rate zones using the Karvonen or percentage method.
Your Information
Karvonen method uses heart rate reserve and is more personalized
Measure first thing in the morning before getting up
If known from a max effort test, otherwise we'll calculate it
Max Heart Rate
Your Heart Rate Zones
Very light, warm-up/cool-down
Light, fat burning, endurance base
Moderate, improved aerobic capacity
Hard, increased speed endurance
Maximum effort, peak performance
Training Recommendations
Recovery days, warm-up, cool-down
Long runs, easy workouts, building base
Tempo runs, improving efficiency
Intervals, race-pace training
Sprints, HIIT, peak performance
Max HR Formula Comparison
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Editorial Note
MyCalcBuddy Editorial Team
This page is maintained as an educational calculator reference.
Formula Source: Standard Mathematical References
by Various