Heart Rate Zone Finder

Calculate your 5 cardio training zones using the Karvonen formula from max and resting heart rate.

Max heart rate (bpm)

Resting heart rate (bpm)

Enter your heart rates.

Informational only, not medical advice.

How to use

Enter your max and resting heart rate to get your 5 personalized training zones.

What are the 5 heart rate zones?

Zone 1 (recovery) to Zone 5 (maximum effort). Each targets different fitness adaptations — the tool lists your personal BPM ranges for all five.

Should I train in a specific zone?

Zone 2 builds aerobic base; zones 4-5 build speed. Mix zones across the week. This is general guidance, not medical advice.

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