Heart Rate Zone Calculator
Calculate your 5 heart rate training zones using the simple % Max HR method or the more accurate Karvonen formula when you know your resting heart rate.
Calculation Method
Estimated Max HR
190 bpm
Method
% Max HR
Zone 1: Recovery
Active recovery, very easy effort
95–114 bpm
50–60% max HR
Zone 2: Aerobic Base
Build aerobic base, efficient fat burn
114–133 bpm
60–70% max HR
Zone 3: Aerobic
Improve cardiovascular fitness
133–152 bpm
70–80% max HR
Zone 4: Threshold
Improve lactate threshold
152–171 bpm
80–90% max HR
Zone 5: Max Effort
VO₂max improvement, race intensity
171–190 bpm
90–100% max HR
Max HR formula: 220 − 30 = 190 bpm. Individual max HR varies by up to ±10–12 bpm. For the most accurate zones, use a lab or field test to determine your true max HR.
See your real-time HR zones during workouts
FlipMP syncs with Garmin, Apple Health and Polar to show your time in each zone after every workout.
See your real-time HR zones during workouts →