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FAQ
Zone 2 (60-70% of max HR) builds aerobic base and burns fat, ideal for easy long runs.
Karvonen uses heart rate reserve (max HR minus resting HR), giving more personalized zones for trained athletes.
Measure right after waking while still lying down for one minute, then average three mornings.
About this tool
This heart rate zone calculator helps runners, cyclists and gym-goers train at the right intensity for recovery, fat burning, aerobic endurance, lactate threshold and VO2max efforts. Choose the Fox (220 - age), Tanaka (more accurate for older adults) or Karvonen formula with your resting heart rate to get personalized target ranges for every zone.