Heart Rate Zone Calculator
Calculates heart rate training zones using the Karvonen method.
Your result
Estimate only. Results update as you type.
How this calculator works
Max HR = 220 − age. Zone = resting HR + (max − resting) × intensity.
Worth knowing
The 220 − age formula can be 10 or more beats out. A field test gives a more personal maximum.
Guides for this calculator
- Heart Rate Zone Calculator Explained for Australians
- Heart Rate Zone Mistakes Australians Make and How to Avoid Them
Questions
- Are these calculators medical advice?
- No. They provide general information. See your GP or visit healthdirect.gov.au for personal advice.
- Do they work for children?
- No. Adult formulas are used throughout. Children’s growth is assessed differently.
- Where do the formulas come from?
- Each calculator page names the formula used, such as Mifflin-St Jeor for BMR or the US Navy method for body fat.
This calculator gives general estimates using published Australian rates and formulas. It doesn’t consider your personal circumstances. Check current figures with the ATO, your state government or a qualified professional before making decisions. See our disclaimer.