What is Zone 2 training?

Zone 2 (60-70% of max HR) is a steady, conversational pace. It builds aerobic base, improves mitochondrial function, and is associated with longevity benefits. Long slow distance runs and easy cycling fall in Zone 2.

What is the Karvonen formula?

The Karvonen formula accounts for resting heart rate: Target HR = RHR + (max HR − RHR) × intensity%. This gives more personalized training zones than the basic percentage-of-max method.

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Heart Rate Zone Calculator

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Use Karvonen method (heart rate reserve)

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Calculate max heart rate and five training zones using 220-age, Tanaka (208-0.7×age), or Karvonen (heart rate reserve) methods. Zones 1-5 with BPM ranges and descriptions.

How to Use

1Enter your age - optionally enter resting heart rate for the Karvonen method
2Click Calculate to see your estimated maximum heart rate from three formulas
3Toggle to Karvonen method for more personalized zones based on heart rate reserve
4Five training zones are displayed with BPM ranges and color-coded bars
5Zone descriptions explain the training purpose and intensity of each zone

Features

3 max HR formulas: 220–age, Tanaka, Gulati (women)
Karvonen method using resting heart rate
5 training zones with BPM ranges
Color-coded bars for each zone
Zone descriptions (Recovery to VO2 Max)
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Heart Rate Zone Calculator

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