Heart Rate Zone Calculator ❤️

Define your personalized training zones (Fat Burn, Cardio, Peak) using the scientifically preferred **Karvonen Method**.

Core Heart Rate Metrics

Maximum Heart Rate (MHR)

Heart Rate Reserve (HRR)

MHR - RHR

Personalized Training Zones (BPM)

Zone 5: Peak

Zone 4: Anaerobic / Max Cardio

Zone 3: Aerobic / Cardio

Zone 2: Moderate / Fat Burn

Zone 1: Very Light / Recovery

Zone Name	% MHR Reserve	BPM Range	Primary Benefit

Calculation Method: The Karvonen Formula

The Karvonen method is preferred because it takes into account your current fitness level by incorporating the **Resting Heart Rate (RHR)** to define the **Heart Rate Reserve (HRR)**.

1. Maximum Heart Rate (MHR) Estimation

MHR is the highest rate your heart can achieve. We use the standard 220-Age formula by default.

$$ \text{MHR} = 220 - \text{Age} $$

2. Heart Rate Reserve (HRR)

HRR is the difference between your highest and lowest measurable heart rates.

$$ \text{HRR} = \text{MHR} - \text{RHR} $$

3. Target Heart Rate (THR) for Zone $X$

The final calculation uses your HRR to determine the precise boundaries of each zone.

$$ \text{THR} = (\text{HRR} \times \% \text{Intensity}) + \text{RHR} $$

Where $\% \text{Intensity}$ is the percentage boundary of the target zone (e.g., 0.60 for 60%).