Heart Rate Zone Calculator
Find your maximum heart rate and training zones using the Karvonen method.
Visual breakdown
Detailed breakdown
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What is the Heart Rate Zone Calculator?
Heart-rate zones guide the intensity of exercise. The Karvonen method uses your resting heart rate to personalise each zone.
How to use this calculator
- Enter your values in the input fields. Use the sliders where available for quick changes.
- Choose the options that fit your case - currency, number format and decimals can be changed in the Options bar.
- The result updates instantly as you type. Press Calculate to refresh.
- Review the summary, the chart and the detailed table (when shown).
- Use Export & share to download a snapshot image (PNG or JPG), copy the result, print, save a CSV, or copy a link that reopens your inputs.
Formula and method
Target HR = (max HR - resting HR) x intensity + resting HR
Worked example
Loading example...
Options you get
- Currency symbol and Indian or international digit grouping
- Decimal places control
- Instant results with charts and tables (where relevant)
- Snapshot image export (PNG / JPG), copy image, CSV, print and share link
- Light and dark themes - works on mobile, tablet and desktop
Frequently asked questions
How do I measure resting HR?
Count your pulse for 60 seconds right after waking up.
Is this calculator free to use?
Yes. All MCSBiz calculators are free, work in your browser and need no sign-up.
Is my data stored or sent to a server?
No. Calculations run on your own device. Your inputs are not uploaded, and nothing is saved unless you choose to share a link or export an image.
Can I save or share my result?
Yes. Use "Download PNG" or "Download JPG" to export a snapshot image, copy the result, print it, download a CSV, or copy a link that reopens the calculator with your inputs.
Important note
For general information only. These tools are not medical advice, diagnosis or treatment. Please consult a qualified doctor for health decisions.