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Heart Rate Zone Calculator
How to Use
Enter your age and resting heart rate to calculate personalised heart rate training zones using the Karvonen method. Zone 1 (50–60% heart rate reserve) is gentle recovery; Zone 2 (60–70%) builds aerobic base and fat burning; Zone 3 (70–80%) improves aerobic capacity; Zone 4 (80–90%) builds lactate threshold. Most training plans recommend spending 80% of running time in Zones 1–2.
Frequently Asked Questions
❓ Frequently Asked Questions
The 220-minus-age formula gives a rough estimate. A more accurate method is a maximal effort test (e.g. running uphill to exhaustion) under professional supervision.
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