HRZ

Heart Rate Zone Calculator

Your five training heart rate zones, from your maximum heart rate or your heart rate reserve.

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Result…

years
Max heart rate
Zones from

 

…

How it's calculated

Zones 1–5: 50–60, 60–70, 70–80, 80–90, 90–100%
% of max: bound = % × max HR
Heart rate reserve (Karvonen): bound = rest + % × (max − rest)
Max HR = 220 − age, or Tanaka 208 − 0.7 × age

The five-zone model splits effort from easy recovery to all-out sprinting. Zones from heart rate reserve take your resting heart rate into account and run higher at the low end; zones from a percentage of maximum are simpler. An age-predicted maximum can be off by 10 bpm or more, so a measured maximum makes every zone more accurate.

Your numbers, step by step

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