Heart Rate Zone Calculator
Estimate exercise heart-rate zones with either percent-of-max or heart-rate-reserve calculations using editable age and resting heart rate.
Estimate training heart-rate zones
Compare age-predicted percent-of-maximum zones with the heart-rate-reserve (Karvonen-style) method.
| Zone | Intensity | Target bpm |
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How the heart-rate zone calculator works
The percent-of-max method uses an age-predicted maximum of approximately 220 minus age. The heart-rate-reserve option first subtracts resting heart rate from that maximum and then adds resting heart rate back after applying the intensity percentage.
Moderate and vigorous exercise reference ranges
The American Heart Association describes moderate-intensity activity as roughly 50–70% of maximum heart rate and vigorous activity as roughly 70–85%, while emphasizing that age-predicted values are averages. AHA target heart-rate guidance.
Why two methods give different zones
The heart-rate-reserve method accounts for your entered resting pulse, so it usually produces different targets from a simple percentage of maximum. Neither method measures your true maximum heart rate directly.
Safety limitation
This calculator is for general exercise planning, not medical clearance. Heart conditions and some medications can alter heart-rate response. People with relevant conditions or symptoms should follow individualized clinical guidance rather than a generic zone estimate.
Choose zones that match your training method
Age-predicted maximum heart rate is a rough starting point, not an individual test. Some training plans use percentage of maximum heart rate, while others use heart-rate reserve, threshold heart rate or sport-specific testing. Medication, heat, dehydration, altitude and illness can shift heart-rate response. If precise zones matter for performance or health, use a method appropriate to the athlete and obtain medical guidance when exercise safety is uncertain.