Estimate Your Training Zones
This calculator uses a simple maximum heart rate estimate (220 minus age). You can use either straightforward percentages of your estimated max heart rate or the Karvonen method, which also takes resting heart rate into account. The numbers shown are general training zones, not personalised exercise advice.
Important Notes About Heart Rate Zones
Equations such as "220 minus age" are rough averages, not precise predictions. Many people have higher or lower true maximum heart rates than this estimate. Medications, fitness level, genetics, and health conditions can all affect heart rate responses to exercise.
Typical training zone ranges
Many fitness resources describe target zones as a percentage of estimated maximum heart rate. A common general range for moderate to vigorous activity is roughly 50% to 85% of max heart rate.
Karvonen (heart rate reserve) method
When a resting heart rate is provided, the Karvonen method uses heart rate reserve (max HR minus resting HR) to build zones. This can better reflect individual fitness differences, but it is still an estimate.
Safety and limitations
- Zone estimates do not replace professional training or medical advice.
- Heart rate can be affected by heat, stress, caffeine, and medications.
- People with heart or circulation conditions should seek medical guidance.
Sources
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