Heart Rate Zone Calculator
Fitness tools by checkit.health
What are heart rate training zones?
Zones are percentage bands of your maximum heart rate. Lower zones (1–2) build endurance and aid recovery; middle zones (3) improve aerobic fitness; higher zones (4–5) push speed and power. Training across zones is more effective than always going hard.
Max heart rate vs Karvonen
The simple method uses a percentage of your estimated maximum heart rate (we use the Tanaka formula, 208 − 0.7 × age). If you enter your resting heart rate, we switch to the Karvonen method, which uses your heart-rate reserve for more personal zones.
Frequently asked questions
People also ask
Sources
- Tanaka H et al. — Age-predicted maximal heart rate (2001)
- British Heart Foundation — Exercise heart rate zones
Educational use only. checkit.health calculators provide general information and are not a medical diagnosis or a substitute for professional advice. Always talk to a qualified healthcare professional about your health, symptoms or before making changes to medication, diet or exercise.
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