❤️ Heart Rate Zone Calculator
Find your target heart rate training zones for warm up, fat burn, aerobic, anaerobic, and max effort training.
Your Details
Your Result
| Zone | Intensity | BPM Range |
|---|---|---|
| Zone 1 – Warm Up | 50–60% | – |
| Zone 2 – Fat Burn | 60–70% | – |
| Zone 3 – Aerobic | 70–80% | – |
| Zone 4 – Anaerobic | 80–90% | – |
| Zone 5 – Max Effort | 90–100% | – |
Using the standard formula: Max HR = 220 − age. Add a resting heart rate to use the more precise Karvonen method.
How the Heart Rate Zone Calculator Works
Training zones are ranges of heart rate that correspond to different exercise intensities, from light warm-up activity to maximum effort. Your maximum heart rate is estimated from your age, and zones are calculated as percentages of that maximum.
Formula
Standard method: Zone HR = Max HR × %intensity
Karvonen method (if resting HR provided): Zone HR = ((Max HR − Resting HR) × %intensity) + Resting HR
This tool provides general estimates for informational purposes only and is not medical advice. Consult a doctor before starting a new exercise program, especially if you have any heart conditions.
Frequently Asked Questions
What is the Karvonen method?
The Karvonen method factors in your resting heart rate along with your maximum heart rate, giving a more personalized estimate of your heart rate reserve and target zones than the standard percentage-of-max method.
Which heart rate zone is best for fat loss?
Zone 2 (60-70% of max) is often called the "fat burn" zone because a higher percentage of calories burned come from fat at this intensity, though total calorie burn matters more for weight loss overall.
Is 220 minus age formula accurate?
The 220-minus-age formula is a widely used estimate, but actual maximum heart rate varies by individual and can differ by 10-20 bpm from the formula's prediction.