Use a heart rate zone calculator below to calculate your target HR training zones!
Method 1
Using your age, your max heart rate is estimated, then you can calculate your training zones.
Method 2
Using your age to calculate your max heart rate and inputing your resting heart rate, you can calculate your training zones.
To calculate your resting heart rate, you can manually calculate it or use your smartwatch or fitness tracker data.
To manually calculate, find your pulse at your wrist after sitting or laying and resting for 5 minutes. Use a timer and count your heart rate for 30 seconds. Multiply the result by two to get your resting heart rate.
Your resting HR can vary day to day and as your training improves, so feel free to use this periodically to adjust your target HR training zone based on your current fitness.
If you’re using a smartwatch or fitness tracker to estimate your resting HR, you can use the average resting HR over the last week.
