Heart Rate Zones Calculator
Karvonen method — personalised training zones
Your Stats
yrs
15 yrs80 yrs
bpm
40 bpm100 bpm
Max Heart Rate
190bpm
220 − age
HR Reserve
125bpm
Max − Resting
Training Zones
Z1
Recovery
Fat Burn / Recovery
128–140 bpm
67–74% MHR
Z2
Aerobic
Aerobic / Base
140–153 bpm
74–81% MHR
Z3
Tempo
Aerobic / Anaerobic
153–165 bpm
81–87% MHR
Z4
Threshold
Lactate Threshold
165–178 bpm
87–94% MHR
Z5
VO2 Max
Maximum Effort
178–190 bpm
94–100% MHR