Zdrowie

Heart Rate Zone Calculator

Are you training in the right zone? This calculator gives you all 5 heart rate training zones in seconds – using either the simple percentage method or the more accurate Karvonen formula (with resting heart rate). Enter your age and get your personal pulse boundaries instantly.

✓ Sprawdzone przez Julian Bronski · zaktualizowano czerwiec 2026

Twoje dane

Age 30

years

10100+

Resting heart rate (optional – for Karvonen method) 60

bpm

30120+

Sex

Max heart rate manual override (optional, 0 = auto) 0

bpm

0220+

Wynik

Max Heart Rate (HRmax)

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Zone 1 – Lower bound (bpm)

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Zone 1 – Upper bound (bpm)

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Zone 2 – Lower bound (bpm)

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Zone 2 – Upper bound (bpm)

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Zone 3 – Lower bound (bpm)

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Zone 3 – Upper bound (bpm)

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Zone 4 – Lower bound (bpm)

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Zone 4 – Upper bound (bpm)

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Zone 5 – Lower bound (bpm)

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Zone 5 – Upper bound (bpm)

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VO2max estimate (ml/kg/min)

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Jak działa Heart Rate Zone Calculator

The calculator uses two established methods:

Max heart rate (HRmax): Standard formula 220 – age. You can also enter your measured HRmax manually for greater accuracy.
Percentage method: Zone 1 = 50–60% HRmax, Zone 2 = 60–70%, Zone 3 = 70–80%, Zone 4 = 80–90%, Zone 5 = 90–100%. Simple and widely used.
Karvonen method (with resting HR): Target HR = resting HR + intensity × (HRmax – resting HR). This method accounts for your individual heart rate reserve and is significantly more precise.
VO2max estimate: Using the Uth-Nielsen formula 15 × (HRmax / resting HR), your maximal oxygen uptake is roughly estimated – only when a resting heart rate is provided.

Najczęstsze pytania

What is the difference between the percentage method and the Karvonen formula? ▾

The percentage method calculates zones directly as a fraction of maximum heart rate (e.g. Zone 2 = 60–70% HRmax). The Karvonen formula also incorporates resting heart rate and works with the heart rate reserve (HRmax – resting HR). The result is more individualised and is considered more accurate – especially for well-trained individuals with a low resting heart rate.

Which zone should I train in most? ▾

For building endurance and improving fat metabolism, Zone 2 (60–70% HRmax) is ideal – the so-called 'aerobic base'. For performance improvements and race preparation, Zone 4 (80–90%) is added. High-intensity Zone 5 efforts should make up no more than 10–15% of total training volume.

How do I measure my resting heart rate most accurately? ▾

Measure it in the morning immediately after waking, before getting up: count your pulse for 60 seconds, or count for 15 seconds and multiply by 4. A smartwatch with 24h heart rate tracking often shows a nocturnal low that closely approximates the true resting heart rate. Average over 3–5 days for a reliable value.

To nie jest porada finansowa ani medyczna. Bez gwarancji.

Jak działa Heart Rate Zone Calculator

Najczęstsze pytania

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