What is Max Heart Rate (MHR)?

MHR is an estimate of the maximum beats per minute your heart can achieve; commonly estimated as 220 − age but individual variation exists.

What is the Karvonen method (HRR)?

Karvonen (Heart Rate Reserve) uses resting heart rate and max heart rate to set training zones: target HR = ((MHR - RHR) × intensity) + RHR.

Are heart rate zones accurate for everyone?

Zones are estimates — fitness level, medications, health conditions and measurement method affect accuracy. Use them as a guide and consult a professional for personalised plans.

Heart Rate Zone Calculator

Calculate your max heart rate and training zones (Zone 1–5) using percentage method or Karvonen (HRR). Includes bpm ranges and training suggestions per zone.

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Age (years)

Resting Heart Rate (RHR) — optional (bpm)

Method

Note: If you take medications (beta blockers) or have medical conditions, heart rate zones may be different — consult your doctor.

How to use heart rate zones safely

Start conservatively if new to exercise. Use perceived exertion together with HR — if you feel dizzy or unwell, stop and seek medical advice.

FAQ

How to measure resting heart rate (RHR)?

Measure in the morning after waking, before getting out of bed. Count beats for 60 seconds using pulse at wrist or carotid artery.

Which method is better: % or Karvonen?

Karvonen is generally more personalised when RHR differs from average; % of max is simpler and still useful as a baseline.