Calculator Inputs
years
bpm
Results
190 bpm
Max HR (220−age)
About This Calculator
Training zones help you match intensity to your goal — fat-burn, endurance, or peak performance. We use the Karvonen (heart-rate reserve) method, which accounts for your resting heart rate for a more personal result.
Karvonen Formula
Target = ((Max HR − Rest HR) × intensity%) + Rest HR
Zone 1 · Very Light125–138 bpm
Zone 2 · Light138–151 bpm
Zone 3 · Moderate151–164 bpm
Zone 4 · Hard164–177 bpm
Zone 5 · Max177–190 bpm
Frequently Asked Questions
What is Zone 2 and why is it popular?
Zone 2 (60–70% of reserve) is a comfortable, conversational pace. Training here builds aerobic base and fat metabolism with low fatigue — the foundation of endurance fitness.
Is 220 minus age accurate?
It is a rough average. Genetics and fitness shift your true max by ±10 bpm. A field test or graded exercise test gives a personal max, but 220−age is a fine starting estimate.