Heart Rate Zone Calculator

Enter your age and resting heart rate to instantly calculate your personalised training zones using the Karvonen (Heart Rate Reserve) method — the most accurate approach for adults over 40.

Your details

Age

years old

Resting heart rate

beats per minute — best measured first thing in the morning before getting up

Max heart rate

—

207 − (0.7 × age)

Heart rate reserve

—

Max HR − Resting HR

Your training zones

Zone 1

Recovery

—

50–60% HRR

Zone 2

Aerobic base

—

60–70% HRR

Zone 3

Tempo

—

70–80% HRR

Zone 4

Threshold

—

80–90% HRR

Zone 5

VO₂ max

—

90–100% HRR

How this works: The Karvonen method accounts for your individual fitness level by factoring in your resting heart rate — making it far more accurate than a simple max HR calculation. Max HR is estimated using 207 − (0.7 × age), which is validated for adults over 40. Each zone is calculated as: RHR + (HRR × intensity %). For longevity training, the majority of your cardio should sit in Zone 2 — the aerobic base zone.

Want to know exactly which zones to train in and for how long based on your personal goals? Book a performance assessment with Coach Nick.

Book a Performance Assessment