Estimate your training heart rate zones from age or a tested maximum heart rate. Add a resting heart rate to use the Karvonen method or Borg scales.
Result
Target heart rate zones
Intensity
Maximum heart rate can be estimated from age (Haskell & Fox, Tanaka, or Nes) or entered from a test. With a resting heart rate, zones use the Karvonen heart-rate reserve method; without it, zones are a percentage of maximum heart rate. These are estimates only and are not a substitute for medical advice. Stop exercise and seek care if you feel chest pain, dizziness, or unusual shortness of breath.