Heart Rate Zone Calculator

Calculate your heart rate training zones based on your max heart rate or resting heart rate.

Your Age

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.

FAQ

How do I calculate my maximum heart rate?+

The most common formula is 220 minus your age. For example, a 30-year-old has an estimated max HR of 190 BPM. This is an estimate — actual max HR varies between individuals.

What is the Karvonen method?+

The Karvonen method uses your heart rate reserve (max HR - resting HR) to calculate training zones. It's more personalized because it accounts for your fitness level through resting heart rate.

Which zone is best for fat burning?+

Zone 2 (60-70% of max HR) is traditionally the "fat-burning zone" where the highest percentage of calories comes from fat. However, higher-intensity zones burn more total calories.

How do I find my resting heart rate?+

Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds, or for 15 seconds and multiply by 4. Average over several days for accuracy.