Heart rate zone calculator
Calculate training heart rate zones with the Karvonen method — using your resting HR and max HR for personalized zone targets.
| Zone | Name | BPM range |
|---|---|---|
| Z1 | Recovery | 124–136 |
| Z2 | Endurance | 136–149 |
| Z3 | Tempo | 149–161 |
| Z4 | Threshold | 161–173 |
| Z5 | Max effort | 173–186 |
Boxing and hybrid classes span multiple zones in one session. Train with structure in group training.
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Max HR: 186 bpm (Tanaka) · Traditional estimate: 188 bpm
These calculators provide general fitness estimates only — not medical or nutritional advice. Talk with a qualified professional before starting a diet or training program, especially if you have health conditions.
Karvonen heart rate zones explained
Heart rate zones help you train at the right intensity — easy recovery work, aerobic base, tempo, threshold, and max efforts. The Karvonen method uses heart rate reserve (max HR minus resting HR) so zones adapt to your fitness, not just age.
We estimate max HR with the Tanaka formula (208 − 0.7 × age), which research suggests is more accurate than the old 220 − age rule. You can compare both. Resting HR should be measured first thing in the morning before coffee or training.
Level Up group and hybrid classes mix zone 2–4 work naturally — boxing rounds spike HR, strength blocks recover differently than a treadmill. Use zones as guides; coaches help you interpret effort by feel (RPE) too.
Limitations
- Max HR formulas vary ±10–12 bpm per person — lab testing is gold standard.
- Medications (beta blockers), caffeine, sleep, and heat shift HR response.
- Zones are guides — listen to your body and consult a doctor before high-intensity training if you have cardiac risk factors.
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