Calculate your personalized heart rate training zones. Train to your goals by understanding which zone targets your fitness level and training phase.
Last updated: March 2026
Medical disclaimer: This calculator provides an estimate only and is for informational and educational purposes only. It is not a medical device and is not a substitute for professional medical advice, diagnosis, or treatment.
Heart rate training zones vary by fitness level, health status, medications, and individual factors. Consult a qualified healthcare professional before making significant changes to your training program. Always obtain medical clearance before starting new exercise programs, especially if you have cardiovascular concerns.
Enter your age and optionally your resting heart rate to calculate your maximum heart rate and training zones. The Karvonen method provides more personalized zones based on your resting heart rate, while the Simple % method calculates zones directly from your max heart rate.
Heart rate zones are ranges that represent different levels of exercise intensity. Training in specific zones can help you achieve various fitness goals, from fat burning to improving cardiovascular endurance and increasing speed.
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