Calculate Your Max Heart Rate & Training Zones

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Karvonen Formula

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5 Training Zones

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Completely Free

Maximum Heart Rate

Training Zones

🔵 Zone 1: Rest/Recovery

Very light activity. Warm-up/cool-down. Conversational pace.

🟢 Zone 2: Base Building

Light exercise. Can maintain for hours. Base aerobic fitness.

🟡 Zone 3: Tempo/Threshold

Moderate-hard. Can hold 30-60 minutes. Breathing elevated.

🟠 Zone 4: Anaerobic Threshold

Hard. 10-20 minute intervals. Breath limited. Building speed.

🔴 Zone 5: VO2 Max/Max Effort

Maximum effort. 3-5 minute intervals. Unsustainable for long.

⚠️ Medical Disclaimer: Max heart rate formulas are estimates (220-age varies ±10-20bpm by individual). If you have cardiovascular concerns, consult doctor before high-intensity exercise. Heart rate zones are guidelines—individual response varies. Listen to your body and adjust intensity as needed.

Last updated: April 19, 2026

📋 What to Do Next:

Get a heart rate monitor: Chest strap or sports watch makes zone training practical
Measure resting heart rate: Take pulse upon waking, before getting up, same time daily
Spend 80% in Zone 1-2: Build aerobic base with easy, sustainable training
One hard session weekly: Zone 4-5 work once per week improves fitness efficiently
Progress gradually: As fitness improves, same effort = lower heart rate (positive adaptation)

Frequently Asked Questions

Why does max heart rate decrease with age?

Heart muscle elasticity decreases slightly with age, reducing maximum beating rate. The 220-age formula is empirical (based on observation) rather than physiological law. Individual variation is significant—some 60-year-olds achieve 180+ bpm while younger people max out at 180. Training improves max heart rate slightly; genetics dominates.

How accurate is the 220-age formula?

General formula accuracy: ±10-20 bpm. Better estimate: Karvonen formula (using resting heart rate). Best: stress test with medical supervision. For fitness tracking, don't obsess over exact max—use as rough guideline. Consistency in training matters more than precise zone numbers. Re-test zones every 6 months as fitness changes resting heart rate.

Is Zone 5 training dangerous?

Zone 5 (max effort) is intense but safe for healthy people in short intervals (3-5 minutes). Risks: elevated injury risk if done every day, possible cardiac stress if pre-existing conditions. Safe practice: Zone 5 only once weekly, max effort intervals separated by recovery. Always include warm-up and cool-down. Consult doctor before intense training if you have risk factors.

Should I spend all my training time in high zones?

No. Most improvement occurs in Zone 2 (base building). The "80/20 rule": 80% easy (Zone 1-2), 20% hard (Zone 3-5). Most athletes undertrain easy and overtrain moderate—counterproductive. Easy days support recovery, allowing hard sessions to be truly hard. Balance improves fitness more than constantly pushing hard.

Why does my heart rate increase with fitness training?

Confusing but normal: as fitness improves, same absolute effort (speed) produces lower heart rate (better efficiency). Your body adapts—heart pumps more blood per beat. To improve further, you must increase effort (speed, resistance) to reach training zones. Without progressive overload, fitness plateaus.

Can I train below zone 1 (very easy)?

Yes, active recovery walks are valuable for recovery days. Keeps circulation without stress. But extended time at extremely low intensities doesn't build fitness. Most training should be either Zone 2 (base) or Zone 4+ (stimulus). Zone 1 is for warm-up/cool-down/recovery days, not primary training.