Heart Rate Zone Calculator
Active recovery only works if it is truly easy. Enter your age and resting heart rate to see your zones.
Result
- Max heart rate used
- 185 bpm
- Zone 1, recovery
- 123-135 bpm
- Zone 2, easy aerobic
- 135-148 bpm
- Zone 3, moderate
- 148-160 bpm
- Zone 4, hard
- 160-173 bpm
- Zone 5, maximum
- 173-185 bpm
Age formulas are rough estimates and can be off by 10 bpm or more. This is general fitness information, not medical advice.
How this calculator works
Max heart rate is estimated as 220 minus age unless you enter a measured value. Zones use the Karvonen method: target = resting + (max - resting) x intensity, with zones at 50-60%, 60-70%, 70-80%, 80-90% and 90-100% of heart rate reserve.