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
187 BPM
HR Reserve: 127 BPM
Method: Karvonen (HRR)
Your Heart Rate Zones
Zone 1: Recovery124 - 136 BPM
50-60%
Very light, warm-up/cool-down
Zone 2: Aerobic136 - 149 BPM
60-70%
Light, fat burning, endurance base
Zone 3: Tempo149 - 162 BPM
70-80%
Moderate, improved aerobic capacity
Zone 4: Threshold162 - 174 BPM
80-90%
Hard, increased speed endurance
Zone 5: Maximum174 - 187 BPM
90-100%
Maximum effort, peak performance
Training Recommendations
Zone 110-20 min
Recovery days, warm-up, cool-down
Zone 230-90 min
Long runs, easy workouts, building base
Zone 320-40 min
Tempo runs, improving efficiency
Zone 45-20 min intervals
Intervals, race-pace training
Zone 530s-3 min intervals
Sprints, HIIT, peak performance
Max HR Formula Comparison
Tanaka (208 - 0.7 × age)187 BPM
Classic (220 - age)190 BPM
Gulati (206 - 0.88 × age)180 BPM
Gellish (207 - 0.7 × age)186 BPM