Training at the right intensity is the difference between a workout that works and one that just wears you out. Your heart rate tells you exactly how hard your body is working, and dividing that effort into five zones helps you match every session to a goal — from easy recovery to all-out speed work.
This tool estimates your maximum heart rate from your age, then splits it into the five classic zones. If you know your resting heart rate, switch to the Karvonen method for zones personalised to your own fitness level, not just a population average.
How do I find my resting heart rate? Measure it first thing in the morning, before getting out of bed, for the most reliable reading.
Is 220 minus age accurate? It is a reasonable average, but the Karvonen method is more individual when you have your resting rate.
Is this medical advice? No. Always consult a professional before starting a new exercise program.