TLSFree tool
Heart Rate Zone Calculator
Five training zones from your max heart rate. Karvonen method uses heart rate reserve for accuracy.
Inputs
Result
132
Z1 (recovery) (bpm)
154
Z2 (aerobic) (bpm)
176
Z3 (tempo) (bpm)
198
Z4 (threshold) (bpm)
220
Z5 (VO2 max) (bpm)
Formula
%HRmax: zone = % × HRmax. Karvonen: zone = % × (HRmax − RHR) + RHR. HRmax = 220 − age.
Source: Karvonen & Vuorimaa, 1988.