Heart Rate Zone Calculator

Age (years)

Resting Heart Rate (bpm)

Measure first thing in the morning before getting up

Workout Duration (min)

Fitness Level

Training Recommendations (Intermediate)

Zone Focus

80% Zone 1-2, 20% Zone 3-4

Weekly Plan

4-5 days/week: 3 Zone 2 sessions (30-45 min) + 1 Zone 3 tempo + 1 recovery

Tips

•Follow the 80/20 polarized training approach

•Add one tempo session (Zone 3) per week

•Keep easy days truly easy (Zone 1-2)

•Gradually increase session length before adding intensity

Enter your age and resting heart rate to calculate your personalized heart rate training zones using the Karvonen formula.

Disclaimer

Heart rate zones are calculated using the Karvonen formula with the age-predicted max heart rate formula (220 − age). Individual max heart rate can vary significantly from this prediction.

This is not medical advice. Consult a healthcare professional before starting any new exercise program, especially if you have heart conditions, high blood pressure, or other medical concerns. Consider a clinical exercise test for more accurate max heart rate determination.

Calorie estimates are rough approximations and should not be used for precise dietary planning.