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Heart-Rate Zone Builder

Training zones turn a heart-rate number into a decision: easier days easy, harder days actually hard. Enter your age, add your resting heart rate if you know it, and get your five personal zones with what each one is for.

Measured after sitting quietly for a few minutes, or first thing in the morning. Unlocks the more personal Karvonen method.

Your training zones

Enter your age (and resting heart rate if you know it), then choose Build my zones.

Sources

  1. Target heart rates chart American Heart Association, 2024Moderate exercise 50-70 percent, vigorous 70-85 percent of estimated maximum heart rate (220 minus age).
  2. The effects of training on heart rate: the Karvonen heart-rate reserve method Karvonen MJ, Kentala E, Mustala O. Ann Med Exp Biol Fenn, 1957Target HR = (max HR - resting HR) x intensity + resting HR.

Last reviewed: 2026-07-16