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Heart Rate Training Zone Calculator — result sheet
Calculate a heart-rate reserve training zone from resting heart rate, age-based maximum estimate, and lower and upper intensity percentages.
Inputs used
Results
Visual chart
Breakdown
Calculation steps
Returned data table
Formula and methodology
Formula: Estimated max = 220−age; heart-rate reserve = max−resting; zone = resting + reserve×intensity fraction.
The Karvonen-style range translates selected percentages into a planning range while retaining the estimated maximum and resting inputs.
This result follows the calculator's declared inputs, precision, validation boundaries, and model limits.
Input contract
- Age — minimum 1; maximum 120
- Resting heart rate — bpm; minimum 20; maximum 220
- Lower intensity — %; minimum 0; maximum 100
- Upper intensity — %; minimum 0; maximum 100
Worked example
| Input | Value |
|---|---|
| Age | 30 |
| Resting heart rate | 60 |
| Lower intensity | 60 |
| Upper intensity | 80 |
Estimated zone = 138–164 bpm.
Assumptions and limits
- Age is a whole number; resting rate and percentages are within the displayed bounds.
- Lower intensity cannot exceed upper intensity and estimated maximum must exceed resting rate.
- This is not a diagnosis, exercise prescription, or substitute for clinical advice, especially with symptoms or known conditions.
Calculator note
Source and methodology
Use the official WorldCalculate methodology policy for the source, formula, precision, and boundary standards behind this calculator.
Planning estimate, not financial, medical, legal, or professional advice. © WorldCalculate — reuse with attribution. Built and curated by Hassan ALRowaie.
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