What's the difference between Karvonen and age-based methods?

The Karvonen method uses your resting heart rate for more personalized zones, while the age-based method only uses age. Karvonen is generally more accurate, especially for trained individuals with lower resting heart rates.

How do I measure my resting heart rate?

Measure your resting heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds, or count for 15 seconds and multiply by 4. Take measurements for several days and use the average.

Target Heart Rate Calculator – Training Zones

Calculate your target heart rate zones for different training intensities. Optimize your cardio workouts and monitor exercise intensity.

Target Heart Rate Calculator – Training Zones

Calculate your target heart rate zones for different training intensities. Optimize your cardio workouts and monitor exercise intensity.

Age*

Your age in years

Resting Heart Rate (optional)

Your resting heart rate (beats per minute)

Calculation Method*

Choose calculation method

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Enter your age to see heart rate zones

Understanding Target Heart Rate

Target heart rate zones help you exercise at the right intensity for your fitness goals. Different zones provide different benefits, from fat burning to cardiovascular improvement to anaerobic power development.

Heart rate training zones: