Free Heart Rate Zone Calculator — Find Your Training Zones
The Heart Rate Zone Calculator helps you find your optimal training heart rate zones for more effective workouts. Training in the right zone maximizes your fitness goals, whether it's fat burning, endurance, or performance.
The calculator supports two methods: simple percentage of maximum heart rate (220 - age), and the more accurate Karvonen method that factors in your resting heart rate for personalized zones.
Zone 1 (50-60%) is for warm-up and recovery. Zone 2 (60-70%) is the fat-burning zone ideal for long, easy sessions. Zone 3 (70-80%) builds aerobic fitness. Zone 4 (80-90%) improves speed and anaerobic threshold. Zone 5 (90-100%) is maximum effort for short bursts.
For best results, spend 80% of your training time in Zones 1-2 and 20% in Zones 3-5. This polarized approach, used by elite athletes, builds a strong aerobic base while improving performance.