Heart Rate
Heart Rate Zone Calculator
Calculate your five heart-rate zones using the Karvonen heart-rate-reserve method.
| Zone | Heart rate | RPE |
|---|---|---|
| 1 Recovery | 123–136 bpm | 1–2 |
| 2 Aerobic | 136–150 bpm | 3–4 |
| 3 Tempo | 150–163 bpm | 5–6 |
| 4 Threshold | 163–177 bpm | 7–8 |
| 5 VO₂max | 177–190 bpm | 9–10 |
Enter your maximum and resting heart rates. We compute Zones 1 to 5 using the Karvonen method, which is more accurate than percent of max alone.
FAQ
What if I do not know my max HR?
Use 220 minus your age as a starting point, then validate it with a hard hill-repeat test.
KYN
Want this automated?
KYN computes your zones, paces and load — and uses them to build training that adapts every week.
Build your planOther calculators