Training zones help you target specific fitness goals. Zone 2 is ideal for fat burning and base fitness. Zones 4-5 are for peak performance and interval training. Using the Karvonen method with your resting HR gives more accurate zones than max-HR only.
Max Heart Rate:
Heart Rate Reserve:
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. Zone 4 (threshold) is 157-171 bpm for interval training.