Heart Rate Zone Calculator

years
bpm

Count your pulse for 60 seconds on waking.

bpm

Optional. Leave at 0 to use the estimate.

%

Target heart rate at 70%

146 bpm

Max heart rate (estimated)
180 bpm
Heart rate reserve
115 bpm
Moderate intensity (40–59% HRR)
111–133 bpm
Vigorous intensity (60–89% HRR)
134–167 bpm
Zone 1: 134Zone 2: 146Zone 3: 157Zone 4: 169Zone 5: 180
Zone 1Zone 5
Heart rate zones (Karvonen)5 rows
Zone% of reserveHeart rate
Zone 1 · Very light50–60%123–134 bpm
Zone 2 · Light60–70%134–146 bpm
Zone 3 · Moderate70–80%146–157 bpm
Zone 4 · Hard80–90%157–169 bpm
Zone 5 · Maximum90–100%169–180 bpm

Open the full heart rate zone calculator with the formula and FAQs at Calcs for Life