Resting Heart Rate Training Zone Calculator
Use your resting heart rate and age with the Karvonen heart-rate-reserve method to get personalized training zones that account for your fitness, not just your age.
How it works
HRR = (220 − age) − resting HR · target = resting HR + intensity% · HRR
The Karvonen formula builds training zones from your heart-rate reserve — the gap between your resting and maximum heart rates — rather than from your maximum alone. This matters because a fit person with a low resting pulse has a larger reserve, so their zones sit higher and reflect their actual capacity. Each zone is your resting heart rate plus a percentage of that reserve. Zone 2, roughly 60–70% of reserve, is the aerobic base most endurance training is built on.
Worked example
A 30-year-old with a resting heart rate of 60 has a max of 220 − 30 = 190 and a reserve of 190 − 60 = 130. Zone 2 (60–70%) is 60 + 0.6·130 to 60 + 0.7·130 = 138–151 bpm.
Sources: Karvonen M. et al. — Heart rate and exercise intensity (PubMed)
Frequently asked questions
How is this different from the plain 220-minus-age zones?
The simple method takes percentages of your maximum heart rate only. Karvonen also subtracts your resting heart rate, so it personalizes the zones to your fitness — a runner and a beginner of the same age get different targets.
How do I measure resting heart rate accurately?
Count your pulse for a full minute immediately after waking, before getting out of bed or checking your phone, ideally averaged over several mornings. A wearable that logs overnight lows works too.
Is 220 minus age accurate for my maximum?
It is a rough estimate with a spread of about ±10–12 bpm between individuals. If you know your true max from a field or lab test, use that number in place of 220 − age for tighter zones.
Related calculators
Educational estimate, not medical advice — for personal health decisions consult a qualified healthcare professional.