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Goodfolk Health Utilities
Heart Rate Zone Calculator
Estimate training heart rate zones from age and resting heart rate.
Karvonen zones use heart rate reserve and resting heart rate. Percent of max heart rate uses estimated max heart rate only.
Heart rate zones
Estimated max heart rate185 bpm
Heart rate reserve115 bpm
Zone 1
Very light
128–139 bpm
Zone 2
Light / endurance
139–151 bpm
Zone 3
Moderate
151–162 bpm
Zone 4
Hard
162–174 bpm
Zone 5
Maximum effort
174–185 bpm
This tool is for general fitness planning only and is not medical advice. Stop exercise and seek help if you feel chest pain, faintness, unusual shortness of breath, or concerning symptoms.
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