Heart Rate Zone Calculator
Calculate training zones from max heart rate, resting heart rate and heart rate reserve using the Karvonen method.
Hit Calculate to see your zones
Metrics appear after calculation
Your zone table appears here
| Zone | Purpose | BPM |
|---|
Your plan appears after calculation
Test a different intensity and instantly see the bpm target without changing your main result.
Calculate your zones first
This calculator uses the Karvonen heart rate reserve method: resting heart rate plus a percentage of the difference between max and resting heart rate. It creates five zones from 50% to 100% intensity.
Zone 2 is the endurance range, usually 60–70% of heart rate reserve. It is often used for aerobic base building, easy runs, rides and longer steady sessions.
A tested max heart rate gives better zones than an age estimate. If you are new to hard training, have symptoms, or have a medical condition, get professional guidance before max testing or high-intensity intervals.
Heart rate zones are estimates calculated locally in your browser from the values you enter. They are for informational and training-planning purposes only, not medical advice. Stop exercising and seek appropriate care if you experience chest pain, faintness, unusual shortness of breath, or concerning symptoms. VisionVix accepts no liability for decisions based on this output.
