Find your heart-rate zones.
Five estimated zones. Two methods. A clearer view of your training numbers.
Use a maximum heart rate you already know. The default is an example, not a measurement or recommendation.
Your heart-rate values stay in this page. They are not stored or included in share links.
Rounded zone boundaries are shared. These descriptive bands are estimates; zone systems vary.
These tools provide informational estimates, not personalized medical advice. Targets do not guarantee performance or safety. Consider your fitness, terrain, weather, altitude, and recovery. For health concerns, consult an appropriate healthcare professional.
How the methods work
The maximum-heart-rate method multiplies your maximum by each percentage boundary. The Karvonen method uses resting heart rate + (maximum − resting) × intensity. These methods can produce different BPM ranges for the same percentage.
This calculator uses five 10-percentage-point bands from 50% to 100%. Descriptions are general labels, not physiological measurements or a prescription. Read Polar’s explanation of heart-rate reserve and percentage zones.