Heart Rate Zone Calculator
Example: Age 30 → 133-152 BPM cardio zone
Calculate your target heart rate training zones based on your age. These zones can help you plan workouts for different intensity levels. The calculator uses both the standard and Karvonen formulas.
Your heart-rate zones
Maximum Heart Rate
Cardio Zone (70-80%)
Fat Burn Zone (60-70%)
Peak Zone (80-90%)
Resting Heart Rate
Heart Rate Reserve
How We Calculate This
Standard formula: Max HR = 220 - age. Karvonen formula: Target HR = ((220 - age - resting HR) × intensity) + resting HR. Zones are based on percentage of maximum or heart rate reserve.
Methodology last reviewed: August 2025. How SparkCalc works
Sources: American Heart Association – Target Heart Rates Chart
Frequently Asked Questions
How do I find my resting heart rate?
Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds, or count for 15 seconds and multiply by 4. Average several mornings for accuracy.
What is the Karvonen formula?
The Karvonen formula uses your heart rate reserve (Max HR - Resting HR) instead of just max HR. Target HR = (Heart Rate Reserve × %intensity) + Resting HR. This gives more personalized zones because it accounts for your fitness level - someone with a lower resting HR has a larger "usable range" of heart rates.
Which zone should I train in?
Zone 2 (60-70%) for fat burning and endurance base. Zone 3 (70-80%) for cardio fitness. Zone 4 (80-90%) for performance. Most training should be in Zone 2 with occasional higher intensity.
Is 220 minus age accurate?
The 220-age formula is a simple estimate with about ±10-12 BPM error. Actual max heart rate varies by individual. The Karvonen formula using resting HR is more personalized.
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Heart rate zones are estimates based on age-based formulas. Actual maximum heart rate varies significantly between individuals. Consult a healthcare professional before starting a new exercise program, especially if you have heart conditions, high blood pressure, or other health concerns.