Training zones help you target specific fitness goals by keeping your heart rate in the right range. Zone 1 (50-60%) is light warm-up and active recovery. Zone 2 (60-70%) maximizes fat burning and builds aerobic base — ideal for long steady runs. Zone 3 (70-80%) improves aerobic endurance and is "comfortably hard." Zone 4 (80-90%) is anaerobic threshold — you can only sustain 10-20 minutes. Zone 5 (90-100%) is maximum effort for short sprints and speed development; you can only hold it for 10-30 seconds. Using the Karvonen method with your resting HR gives more accurate zones than max-HR only formulas.
Max Heart Rate:
Heart Rate Reserve:
Enter values and click Calculate to see chart
How to Use This Tool
Enter your age.
Enter your resting heart rate (measure in the morning before getting up).
Click Calculate to see your 5 training zones.
Use a heart rate monitor during workouts to stay in your target zone.
The Formula
Karvonen: Zone = Resting HR + (Max HR - Resting HR) x intensity%. Max HR = 220 - age.
Why It Matters
You are 35 with a resting heart rate of 65 bpm. Your max HR is 185. Zone 2 (fat burning) is 120-140 bpm — perfect for building endurance on long runs. Zone 4 (threshold) is 157-171 bpm for interval training where you push hard. Zone 5 (peak) is 172-185 bpm for 30-second sprints to develop top speed. A typical week might include 3 days in Zone 2, 1 day in Zone 3, and 1 session with Zone 4-5 intervals.