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Heart Rate Zone Calculator
Find your five heart-rate training zones using the heart-rate reserve (Karvonen) method from your age and resting heart rate.
Tip from Tink: Measure resting heart rate in bed right after waking up.
Max heart rate
185 bpm
Zone 2 · Light (fat burn)
135–148 bpm
Zone 3 · Moderate
148–160 bpm
Zone 4 · Hard
160–173 bpm
- Zone 1 · Very light: 123–135 bpm
- Zone 2 · Light (fat burn): 135–148 bpm
- Zone 3 · Moderate: 148–160 bpm
- Zone 4 · Hard: 160–173 bpm
- Zone 5 · Maximum: 173–185 bpm
Uses max = 220 − age and the heart-rate reserve (Karvonen) method.
This is an estimate, not medical advice.
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How to use the Heart Rate Zone Calculator
- Enter your age.
- Enter your resting heart rate.
- Train in the zone that fits your goal.
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