Discover your max heart rate and target training zones for every workout intensity.
| Zone | Name | BPM Range | % Max HR | Purpose |
|---|
This calculator uses the formula 220 minus your age, which is the most widely used estimate. If you provide your resting heart rate, zones are calculated using the Karvonen formula for greater accuracy.
Zone 1 (50–60%) is ideal for warm-ups and recovery. Zone 2 (60–70%) builds aerobic base and burns fat efficiently. Zone 3 (70–80%) improves aerobic fitness. Zone 4 (80–90%) builds speed and power. Zone 5 (90–100%) is maximum effort used in short intervals.