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Heart Rate Zone Calculator

Find your optimal training heart rate zones

Age (years)

Resting Heart Rate (bpm)

Measure your heart rate first thing in the morning before getting out of bed.

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About This Calculator

Heart rate zone training helps you exercise at the right intensity for your goals, whether that is fat burning, building endurance, or improving cardiovascular fitness. This calculator uses the Karvonen method to determine your five training zones. Your maximum heart rate is commonly estimated as 220 minus your age, though more advanced formulas like Tanaka (208 − 0.7 × age) may be more accurate for older adults. Zone 1 (50–60% of max) is light recovery, Zone 2 (60–70%) targets fat burning and base endurance, Zone 3 (70–80%) improves aerobic capacity, Zone 4 (80–90%) raises your lactate threshold, and Zone 5 (90–100%) is maximum effort for short bursts. By entering your age and your resting heart rate, you get personalized BPM ranges for each zone. This tool is ideal for runners, cyclists, and anyone using a heart rate monitor during workouts. Training in the correct zone ensures you are not over- or under-training, helping you progress efficiently while minimizing injury risk.

How to Use

1
Enter your details
Input your age and resting heart rate.
2
Calculate zones
The tool uses the Karvonen formula to compute your personalized training zones.
3
View your zones
See all five heart rate training zones with target BPM ranges.

Frequently Asked Questions

Q. What heart rate zone burns the most fat?

Zone 2, typically 60–70% of your maximum heart rate, burns the highest percentage of calories from fat. However, higher-intensity zones burn more total calories per minute. For overall fat loss, a mix of Zone 2 endurance and higher-intensity intervals tends to be most effective.

Q. How do I calculate my maximum heart rate?

The simplest formula is 220 minus your age. A 35-year-old would have an estimated max heart rate of 185 BPM. The Tanaka formula (208 − 0.7 × age) is considered slightly more accurate, especially for people over 40. A clinical stress test gives the most precise measurement.

Q. What is the Karvonen method?

The Karvonen method calculates target heart rate using your heart rate reserve (HRR), which is max heart rate minus resting heart rate. The formula is Target HR = resting HR + (HRR × desired intensity %). It produces more personalized zones because it accounts for your fitness level via resting heart rate.

Q. Should beginners train in Zone 2?

Yes, Zone 2 training is excellent for beginners because it builds aerobic base fitness without excessive strain. You should be able to hold a conversation at this intensity. Spending 80% of training time in Zone 2 is a strategy used even by elite endurance athletes.

Disclaimer: Results are for informational purposes only and do not constitute professional advice. Always consult qualified professionals for important decisions.

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