Tap to type · drag sideways to adjust

Resting heart rate (Karvonen)Optional

Maximum heart rate (HRmax)

190bpm

190

Using the rule of thumb 220 − age, your maximum heart rate is about 190 bpm. Base endurance (zone 2): 114–133 bpm.

Zone 1 – Recovery: 95–114 bpm; Zone 2 – Base Endurance: 114–133 bpm; Zone 3 – Aerobic Development: 133–152 bpm; Zone 4 – Anaerobic Threshold: 152–171 bpm; Zone 5 – VO₂max: 171–190 bpm
Zone 1 – RecoveryEasy activity, recovery and active regeneration
95–114 bpm
Zone 2 – Base EnduranceBuild fat burning and endurance base
114–133 bpm
Zone 3 – Aerobic DevelopmentIncrease aerobic capacity, effective endurance session
133–152 bpm
Zone 4 – Anaerobic ThresholdIntense training, improve lactate tolerance
152–171 bpm
Zone 5 – VO₂maxMaximum intensity, short intervals and sprints
171–190 bpm

The formula HRmax = 220 − age is a statistical estimate with a variation of ±10–20 bpm. For precise values, a stress test under sports-medicine supervision is recommended. People with heart conditions should consult a doctor before intense training.

How this was calculated
HRmax = 220 − age
220 − 30 = 190 bpm
Zone = HRmax × percentage (example: start of zone 2)
190 × 60 % = 114 bpm

Heart Rate Zone Calculator by Rechnerzentrale(opens in a new tab)