Heart Rate Zones Calculator
Heart rate training zones help you target specific energy systems during exercise. Enter your age to calculate the 5 zones based on the standard 220−age formula. Optionally enter your resting heart rate to use the more accurate Karvonen method, which accounts for your individual cardiovascular fitness.
Frequently Asked Questions
What are the 5 heart rate training zones?
Zone 1 (50–60% max HR): very light — warm-up and recovery. Zone 2 (60–70%): light — fat-burning, base endurance. Zone 3 (70–80%): moderate — aerobic fitness, cardio. Zone 4 (80–90%): hard — anaerobic threshold training. Zone 5 (90–100%): maximum — peak speed and power.
How is maximum heart rate calculated?
The most common formula is 220 − age. For example, a 35-year-old has an estimated max HR of 185 bpm. More precise formulas exist (e.g., Tanaka: 208 − 0.7 × age), but 220−age remains the standard for general use.
What is the Karvonen formula?
The Karvonen method calculates target HR using heart rate reserve (HRR = max HR − resting HR). Target HR = resting HR + (HRR × intensity%). This gives more personalized zones because it factors in your baseline cardiovascular fitness.
What is the best zone for fat burning?
Zone 2 (60–70% max HR) is often called the "fat-burning zone" because fat is the primary fuel source at this intensity. However, total calorie burn is lower than in higher zones. For weight loss, a mix of Zone 2 and Zone 3–4 training is typically most effective.
How do I measure my resting heart rate?
Measure your resting HR first thing in the morning before getting out of bed. Count your pulse for 60 seconds (or 30 seconds × 2). An average adult resting HR is 60–80 bpm. Trained athletes may have resting HRs of 40–60 bpm.