Heart Rate Zone Calculator
Your zones
Get five training zones from your heart rate using three popular methods.
| Zone | Karvonen (bpm) | % Max HR (bpm) | Zoladz (bpm) | Best for |
|---|
How the methods work
Karvonen uses heart rate reserve: resting HR + (max − resting) × intensity. % Max HR applies a percentage straight to your max. Zoladz subtracts a fixed number of beats from your max (50, 40, 30, 20, 10, each ±5). Zones are guides, not medical advice.