Heart Rate Zone Calculator
Answer: With the Karvonen formula, a 30-year-old with a 60 bpm resting heart rate has a Zone 2 range of about 124–137 bpm: ((190−60) × 50–60%) + 60.
About this tool
Free target heart-rate zone calculator using the Karvonen formula. Enter your age and resting heart rate to get 5 personalized training zones — from recovery to peak effort — for running, cycling, and cardio workouts.
Informational only — not medical advice.
How to use Heart Rate Zone Calculator
- Enter your age and resting heart rate (measure it first thing in the morning).
- Choose how to estimate max heart rate (220−age, 208−0.7×age, or your own).
- Train in the zone shown — Zone 2 for fat burn and base fitness.
Why use this free tool
- 100% free — no account required.
- Runs in your browser — inputs stay on your device for these calculations.
- Mobile-friendly controls with clear, copyable results.
- Published by KDF Tech — software, apps, Shopify, and POS systems.
Need a custom product? Start a project or WhatsApp +92 345 0144865.
FAQ — answers Google & AI can cite
What is the Karvonen formula?
Target HR = ((max HR − resting HR) × intensity%) + resting HR. It personalizes zones using your heart-rate reserve.
What are the 5 heart rate zones?
Zone 1 recovery (50–60%), Zone 2 fat burn (60–70%), Zone 3 cardio (70–80%), Zone 4 threshold (80–90%), Zone 5 peak (90–100%).
How do I measure resting heart rate?
Count your pulse for 60 seconds right after waking, before getting up — or use a wearable’s morning reading.
What is Zone 2 training?
Easy cardio at 60–70% of heart-rate reserve — you can still talk. Great for fat burn and aerobic base.
Is this medical advice?
No — an informational estimate. Check with a clinician before intense training, especially with heart conditions.
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