Calculate your heart rate training zones based on your age and resting heart rate. Uses both Karvonen (HR reserve) and simple percentage methods.
RHR: 65 bpm — Good
| Max Heart Rate | 187 bpm |
| Resting HR Category | Good |
| HR Reserve | 122 bpm |
| Zone 1 — Warm Up (50–60%) | 126–138 bpm |
| Zone 2 — Fat Burn (60–70%) | 138–150 bpm |
| Zone 3 — Aerobic (70–80%) | 150–163 bpm |
| Zone 4 — Threshold (80–90%) | 163–175 bpm |
| Zone 5 — Max (90–100%) | 175–187 bpm |
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Max HR = 208 − (0.7 × age) (Tanaka formula)
Karvonen: Target HR = RHR + (% × (Max HR − RHR))
Normal is 60–100 bpm for adults. Athletes often have 40–60 bpm, indicating better cardiovascular fitness.
Common estimate: 220 − age. More accurate Tanaka formula: 208 − 0.7 × age. Actual max HR varies significantly.
Zone 2 (60–70% of max HR) is called the fat burning zone — a higher percentage of calories come from fat, though higher zones burn more total calories.
Measure first thing in the morning before getting out of bed. Count heartbeats for 60 seconds or for 15 seconds and multiply by 4. Repeat for several days and average.
A low resting heart rate (40–60 bpm in non-athletes) typically indicates good cardiovascular fitness. In athletes it can be 30–40 bpm. Very low rates outside exercise context should be medically evaluated.
Calculations are for educational purposes only. Consult a qualified financial advisor for personalized advice.