Heart rate zones calculator
Estimate max heart rate (220 − age) and training zones. Optional resting HR uses the Karvonen (heart-rate reserve) method. For general fitness education — not for diagnosing heart disease.
Inputs
If you know your resting heart rate (morning, before coffee), add it for reserve-based zones.
Max-HR formulas are estimates. Athletes and medications (e.g. beta blockers) change real zones. Stop exercise and seek care for chest pain, severe shortness of breath, or fainting.