Heart Rate Zone Checker
Check which heart rate zone you are in.
About Heart Rate Zone Checker
Heart-rate zones for Heart Rate Zone use the Karvonen formula, adding a fraction of the heart-rate reserve to the resting rate to set a training target. Reserve-based targets adapt to fitness, so two people of the same age can train in very different zones.
Formula
Heart Rate Zone Checker
Target HR = resting + (max - resting) x intensity%
- Karvonen
- Reserve method accounts for the resting rate
Worked example
With the default values below, Heart Rate Zone Checker returns Maximum Heart Rate of 190. Change any input above and every figure here is recalculated in your browser.
Inputs used
- Ageminimum 0 years
- 30 years
- Resting heart rateminimum 0 bpm
- 62 bpm
- Target intensityaccepts 0–100 %
- 70 %
Results
- Maximum Heart Rate
- 190 bpm
- Target Heart Rate
- 152 bpm
- Heart Rate Reserve
- 128 bpm
Step by step
- 1Values used
- 2Heart Rate Zone Checker
- 3Maximum Heart Rate= 190 bpm
- 4Target Heart Rate= 152 bpm
- 5Heart Rate Reserve= 128 bpm
Assumptions and limits
- The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
- In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
- Figures are rounded for display to whole numbers, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
- These figures are population-average estimates for training and recreational planning only and are not medical advice. Individual responses vary widely. Consult a qualified health professional before starting or significantly changing an exercise programme, particularly if you have any medical condition. Official dimensions, rules and timings should be confirmed against the governing body for your sport.
- This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.
How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.
These figures are population-average estimates for training and recreational planning only and are not medical advice. Individual responses vary widely. Consult a qualified health professional before starting or significantly changing an exercise programme, particularly if you have any medical condition. Official dimensions, rules and timings should be confirmed against the governing body for your sport.
Frequently Asked Questions
How is Heart Rate Zone Checker calculated?
Target HR = resting + (max - resting) x intensity% Heart-rate zones for Heart Rate Zone use the Karvonen formula, adding a fraction of the heart-rate reserve to the resting rate to set a training target.
Why does Heart Rate Zone Checker matter?
Reserve-based targets adapt to fitness, so two people of the same age can train in very different zones.
What values do I need to enter?
This calculator takes 3 inputs: Age, Resting heart rate, Target intensity. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.