Example 1
- Age: 20
- Rest: empty
Z2 120–140 (max 200)
Age only: each zone spans 20 bpm.
Heart Rate Zone Calculator
This heart rate zone calculator builds five Z1–Z5 bands from 220 minus age. Add a morning resting pulse to use the Karvonen method (heart-rate reserve). At age 30 with no rest, Zone 2 is 114–133 bpm.
Result
Enter your age. You can also add resting heart rate. The result appears here.
You only need your age. Resting heart rate is optional and switches the result to Karvonen. Estimated maximum heart rate is on the max heart rate page.
How the result is calculated
Age30 years
HRmax220 − 30 = 190
Z2 60–70%114–133 bpm
The same “Zone 2” label can mean three different bpm ranges — depending on whether you use age alone or heart-rate reserve (Karvonen).
The calculator builds five bands, Z1 through Z5. First it estimates HRmax = 220 minus age. At age 30 the maximum is 190 bpm. With no resting pulse, the bands are consecutive percents of that maximum: Z1 95–114, Z2 114–133, Z3 133–152, Z4 152–171, Z5 171–190.
If you enter a resting heart rate measured in the morning before you get up, the calculator switches to Karvonen (heart-rate reserve). Reserve = HRmax minus rest. Each zone boundary is rest plus that percent of reserve. At age 30 with rest 60, reserve is 130 and Zone 2 is 138–151 bpm — higher than the age-only scale.
Age is required, from 1 to 120. Rest is optional: 30 to 120 bpm and always below the estimated maximum. Do not put a morning bpm reading in the age field. A lab-tested maximum belongs on the max heart rate page; here the starting point is 220 minus age.
A Garmin or Polar watch may use a field test, a custom max, or reserve. On this page, empty rest always means 220 minus age. With rest filled, you get reserve bands that move when fitness changes your morning pulse.
The result is for information only. With heart disease, medication, or a return after a break, see a doctor first. Ask a qualified coach to set training paces: a simple formula cannot account for your sport or current fitness.
How to use it
- Enter age in whole years, from 1 to 120. That is the only required field.
- Optionally enter resting heart rate from the morning before you get up. An empty field keeps percent bands of estimated max.
- Click Calculate. You will see five Z1–Z5 bands with bpm ranges and a short method note.
- At age 30 with no rest, Zone 2 is 114–133. With rest 60, the same zone is 138–151.
- Estimated maximum heart rate is on the max heart rate page. Resting-pulse categories are on the resting heart rate page.
Formula
HRmax = 220 minus age
Without rest: band n%–m% = round(HRmax × n/100) to round(HRmax × m/100)
With rest (Karvonen): reserve = HRmax − rest; mark = round(rest + reserve × n/100)
Bands: Z1 50–60%, Z2 60–70%, Z3 70–80%, Z4 80–90%, Z5 90–100%.
HRmax, reserve, and Z1–Z5 bands
The starting point is 220 minus age. Without rest, bands are percents of that maximum. With rest, bands use heart-rate reserve.
- HRmax
- Estimated maximum heart rate: 220 minus age. At 30 that is 190; at 40 it is 180.
- Reserve
- HRmax minus resting heart rate. At 190 and 60, reserve is 130. Karvonen adds a percent of that reserve to rest.
- Zone 2
- Aerobic base, 60–70%. At age 30 with no rest: 114–133 bpm. With rest 60: 138–151 bpm.
Examples
Example 2
- Age: 25
- Rest: empty
Z2 117–137 (max 195)
At age 25 the max is 195 bpm; Zone 2 is 117–137.
Example 3
- Age: 30
- Rest: empty
Z2 114–133 (max 190)
Heart rate zone calculator at age 30: max 190 bpm, Zone 2 is 114–133 bpm.
Example 4
- Age: 35
- Rest: empty
Z2 111–130 (max 185)
At age 35 the max drops to 185 bpm.
Example 5
- Age: 40
- Rest: empty
Z2 108–126 (max 180)
At age 40, 90% of estimated max is 162 bpm.
Example 6
- Age: 45
- Rest: empty
Z2 105–123 (max 175)
At age 45 the max is 175; Zone 2 is 105–123.
Example 7
- Age: 30
- Rest: 60
Z2 138–151 (Karvonen)
Karvonen at age 30 with rest 60: reserve 130 bpm, Zone 2 is 138–151 bpm.
Example 8
- Age: 30
- Rest: 75
Z2 144–156 (Karvonen)
A higher resting pulse gives a different band under the same Zone 2 label.
Common questions
What is a heart rate zone calculator?
It builds five training bands Z1–Z5 from estimated max (220 minus age). At age 30 max is 190 bpm and Zone 2 is 114–133 bpm. Enter a resting pulse to switch to the Karvonen method.
What is Zone 2 heart rate at age 30?
Without rest, Zone 2 (60–70% of max) is 114–133 bpm when max is 190. With rest 60 bpm, Karvonen gives 138–151 bpm. A population estimate, not a lab measurement.
How does the Karvonen formula work here?
When you enter resting heart rate, the calculator uses reserve (max minus rest) and adds that percent of reserve to rest. At age 30 with rest 60, Zone 2 is 138–151 bpm.
How do I calculate heart rate zones with resting heart rate?
Enter age and morning resting pulse. The calculator switches to Karvonen: target = rest + percent × (max − rest), with max = 220 − age. At 30 and rest 60, Zone 2 is 138–151 bpm.
Is 150 bpm too high for Zone 2?
It depends on age and method. At age 30 with no rest, Zone 2 ends at 133 bpm, so 150 bpm sits in Zone 3 (133–152). With Karvonen and rest 60, Zone 2 reaches 151 bpm, so 150 bpm is still in Z2.
What heart rate zones does 220 minus age give?
Estimated max is 190 bpm. The bands are Z1 95–114, Z2 114–133, Z3 133–152, Z4 152–171, Z5 171–190 bpm — consecutive percents of 220 minus 30.
How is this different from a max heart rate calculator?
This page returns five training ranges Z1–Z5. A max heart rate calculator shows HRmax alone (for example 220 minus age). Both share the same max estimate; zones add percent bands and optional Karvonen.
When is the Karvonen method used?
When you enter resting heart rate. The calculator uses reserve (max minus rest) and adds that percent of reserve to rest. At age 30 with rest 60, Zone 2 is 138–151 bpm.
Why does Zone 2 differ from my watch?
Watches often start from a field test, a custom max, or heart-rate reserve. Here, empty rest always means 220 minus age. With rest filled, you get Karvonen reserve bands of the kind coaches use for training zones.
Do I have to enter resting heart rate?
No. Age alone gives five percent-of-max bands. Rest is optional and switches the result to the reserve method.
Does the result replace a medical consult?
No. This is only an estimate for training. With heart disease, medication, or a return after a break, see a doctor first.
Knowledge sources
Z1–Z5 bands from 220 minus age; optional Karvonen with resting pulse.
Page updated in 2026.