Cardio
Cardio
Heart Rate
Endurance
Heart Rate Zone Calculator
🧮 About this calculator
Calculates heart-rate training zones using the Karvonen formula (which factors in resting HR for better accuracy at the lower zones).
Inputs
📘 Formula & explanation
Karvonen: Target HR = ((HRmax - HRrest) * %intensity) + HRrest, where HRmax = 220 - age
The Karvonen formula uses heart rate reserve (HRR = HRmax - HRrest) and adds resting HR back, giving a more accurate zone calculation than the simpler 'percentage of HRmax' method.
Related calculators
Keep calculating
Body Composition
BMI Calculator
Body Mass Index — quick screening for weight relative to height.
Body Composition
Body Fat Percentage Calculator (US Navy)
Estimate body fat using the U.S. Navy circumference method.
Body Composition
Lean Body Mass Calculator
Estimate lean mass from body weight and body fat percentage.
Apply this to your training
Use the result to pick or adjust a workout plan, or browse the exercise library.