Is 220 − age accurate for everyone?
It’s a long-standing approximation. Adjust with your lab-tested HRmax if you have one, or calibrate using hard workouts recorded on a chest strap.
Step-by-step walkthrough
Heart Rate Zones Calculator Guide
Use this companion guide beside the interactive calculator to make sure you understand the “why” behind every click. Each section includes the classroom explanation, student-friendly language, and quick practice prompts.
Before you start
Collect the data points listed below and double-check their units. Keeping an organized “givens” list is one of the fastest ways to reduce math errors and impress exam graders.
- heart rate zones
- karvonen
- training
Detailed procedure
Step 1
Enter age to estimate max heart rate (HRmax).
Step 2
Provide resting heart rate from a wearable or morning reading.
Step 3
Use the zone cards to plan recovery jogs, tempo sessions, or VO₂ max repeats with bpm targets.
Teaching & troubleshooting tips
How do I pair this with perceived exertion?
Think of Zone 1 as conversational pace, Zone 3 as comfortably hard, and Zone 5 as maximal. Use RPE to double-check what your heart rate monitor is reporting.