How it works
A useful estimate, explained.
The calculator estimates maximum heart rate and applies the Karvonen heart-rate-reserve method to create training zones.
Source: American Heart Association target ratesMovementWorkout days
Heart Rate Zone Calculator
Know when to ease up—and when to push.
Quick answer
See five estimated training zones, from gentle recovery effort through higher intensity.
Your result
Ready when you are.
Add your details and calculate to see an estimate with a clear explanation and useful supporting numbers.
FastInstant result
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Keep in mind
The number is not the whole story.
Medication, health conditions, heat, stress, and fitness can affect heart rate. Stop exercise and seek help for concerning symptoms.
Vitalo tools provide general education, not medical advice, diagnosis, or treatment.
Clear answers
Frequently asked questions
How does the Heart Rate Zone Calculator work?
The calculator estimates maximum heart rate and applies the Karvonen heart-rate-reserve method to create training zones.
What are the limits of this result?
Medication, health conditions, heat, stress, and fitness can affect heart rate. Stop exercise and seek help for concerning symptoms.
Is the Heart Rate Zone Calculator medical advice?
No. This free tool provides a general educational estimate and cannot diagnose a condition or replace advice from a qualified healthcare professional.
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