Inputs
Live updatesZone planning panel
Enter age and resting heart rate, then pick a zone to see the target range.
This is a fitness planning estimate, not a clinical measurement.
Health toolTarget heart rate zone
Heart Rate Zone Calculator
Use this page to see a practical target heart rate range for training, recovery, or hard efforts.
What you will get
Clear input, result, and explanation in one place
Target heart rate zone
The result shows the heart rate range for your selected training intensity.
This is a fitness planning estimate, not a clinical measurement.
Calculator
Enter your values and review the live result
Result
Target heart rate zone
The result shows the heart rate range for your selected training intensity.
Current estimate
136-149 bpm target zone
Estimated max heart rate: 186 bpm using the Karvonen method.
Supporting details
- Resting heart rate: 62 bpm
- Heart rate reserve: 124 bpm
Explanation
How it works
The Karvonen method gives the zone some personal context because it uses both age-based maximum heart rate and resting heart rate.
Audience
Who should use this
Choose the training zone that best matches your workout and use the range as a practical intensity guide.
Common questions
Why include resting heart rate?
It helps the target range reflect your current baseline instead of using age alone.
Should I train only inside one zone?
No. Training plans often mix zones depending on the session goal.
Helpful guide
When BMI is enough, and when body fat is more useful
A simple guide to choosing between BMI, body-fat estimates, sleep timing, and training zone tools.
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