Heart Rate Zones Calculator
Estimate five training heart-rate zones using maximum heart rate or heart rate reserve.
Result
184 bpm
What are heart rate zones?
These five ranges divide an estimated maximum into 10% bands from 50% to 100%.
Max HR vs HRR
Percentage of maximum uses max HR directly. Karvonen heart rate reserve adds each intensity percentage of the difference between maximum and resting heart rate back to resting heart rate.
Why zones are estimates
Age formulas and day-to-day heart rate both vary between individuals, so zone boundaries are guides rather than precise physiological thresholds.
When to use perceived effort instead
Heat, fatigue, medication, sensor error, and cardiac drift can affect heart rate; perceived effort can provide useful context.