Calculate training zones using the Karvonen formula or standard Max HR method.
Personal Data
BPM
Training Zones
Max Heart Rate190BPM
Intensity Distribution
About this calculator
Overview
Heart rate zones are ranges of heart beats per minute that correspond to different training intensities. Understanding these zones allows you to target specific physiological adaptations.
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Pro Tips
Zone 2 training (60-70%) is essential for building an aerobic base.
Most of your training (80%) should be in lower intensity zones.
Personalize your zones periodically as your fitness level changes.
Use a chest strap heart rate monitor for the most accurate data.
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Fun Facts
"Elite athletes can have resting heart rates as low as 30-40 bpm."
"A lower resting heart rate generally indicates a more efficient heart."
"Max heart rate naturally decreases with age, roughly one beat per year."
