Cardio Zone Calculator
Calculate your five cardiovascular training zones based on heart rate for targeted workouts.
Important Health Disclaimer
This calculator provides general health information based on standard medical formulas and WHO guidelines. Results are for informational and educational purposes only and should not be considered as professional medical advice, diagnosis, or treatment recommendations.
For health concerns, medical conditions, fitness plans, or dietary decisions, please consult with qualified healthcare professionals, licensed physicians, registered dietitians, or certified fitness trainers who can evaluate your individual health status and medical history.
Individual health needs vary significantly. These calculations are general estimates and may not be appropriate for everyone, especially those with existing medical conditions, pregnant women, children, or elderly individuals.
Not a substitute for professional medical advice
Your Parameters
Required for Karvonen method
Max HR: 190 bpm | HR Reserve: 130 bpm
Your Training Zones
Zone 1 - Recovery
125 - 138 bpm | Active recovery, warm-up
Zone 2 - Endurance
138 - 151 bpm | Aerobic base building
Zone 3 - Tempo
151 - 164 bpm | Aerobic capacity
Zone 4 - Threshold
164 - 177 bpm | Lactate threshold
Zone 5 - VO2 Max
177 - 190 bpm | Maximum effort
Recommended Distribution
Zone 1 (Recovery): ~10% of training
Zone 2 (Endurance): ~65% of training
Zone 3 (Tempo): ~15% of training
Zone 4 (Threshold): ~8% of training
Zone 5 (VO2 Max): ~2% of training
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