Heart Rate Zones Calculator

Heart rate zone training helps you exercise at the right intensity for your goals. Whether you want to burn fat, build aerobic endurance, or push your lactate threshold, knowing your personal heart rate zones makes every cardio session more effective. This calculator supports both the Karvonen method (using resting heart rate) and the simpler percentage-of-max approach.

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Calculation Method

Age

Resting Heart Rate (BPM)

Measure first thing in the morning before getting out of bed for best accuracy.

Heart Rate Monitors

Chest strap monitors, fitness watches, and pulse oximeters for accurate heart rate tracking during workouts.

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Frequently Asked Questions

What are heart rate training zones?

Heart rate zones are ranges of heartbeats per minute that correspond to different exercise intensities. Zone 1 (50-60% max) is recovery, Zone 2 (60-70%) targets fat burning, Zone 3 (70-80%) builds aerobic fitness, Zone 4 (80-90%) pushes threshold, and Zone 5 (90-100%) is maximum effort.

What is the Karvonen method?

The Karvonen method uses your heart rate reserve (max HR minus resting HR) to calculate more personalised training zones. The formula is: Target HR = ((Max HR - Resting HR) x intensity%) + Resting HR. It is considered more accurate than simple percentage of max HR.

How accurate is the 220-minus-age formula?

The 220-minus-age formula for estimating max heart rate is a rough average with a standard deviation of about 10-12 bpm. It may overestimate max HR in younger people and underestimate it in older adults. For greater accuracy, consider a graded exercise test with a healthcare provider.

Which heart rate zone burns the most fat?

Zone 2 (60-70% max HR) is often called the fat-burning zone because a higher percentage of calories come from fat. However, higher-intensity zones burn more total calories per minute. For weight loss, total calorie expenditure matters more than the fuel source.

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