How do I find my resting heart rate?

Measure first thing in the morning before getting up, or after sitting quietly for 10 minutes. Use a heart rate monitor or count your pulse for 60 seconds. Average several readings for accuracy.

Which zone is best for fat burning?

Zone 2 (60-70%) burns the highest percentage of calories from fat. However, higher zones burn more total calories. A mix of Zone 2 and Zone 3 training is ideal for weight loss.

Is 220 minus age accurate?

It's a useful estimate but can vary by 10-15 bpm individually. For precise max HR, do a supervised stress test. The formula works well for most people planning moderate exercise.

Health

Heart Rate Zone Calculator

Calculate your heart rate training zones for optimal workout intensity based on age and resting heart rate

Calculation Method

Age

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Find Your Optimal Heart Rate Training Zones

Train smarter, not just harder. This calculator determines your personalized heart rate zones for fat burning, cardio fitness, and peak performance. Use the standard method or the more accurate Karvonen formula for tailored results.

Understanding Heart Rate Zones

Heart rate zones divide your effort into 5 intensity levels, each with different training benefits. Zone 1 (50-60%) is for recovery. Zone 2 (60-70%) burns fat efficiently. Zone 3 (70-80%) builds aerobic capacity. Zone 4 (80-90%) improves speed and lactate threshold. Zone 5 (90-100%) is maximum effort for short bursts.

Max Heart Rate Formula

Max HR = 220 - Age

How to Use This Calculator

Using Heart Rate Zones

Weight Loss Training

Focus on Zone 2 for efficient fat burning during longer workouts.

Endurance Building

Train primarily in Zones 2-3 to build aerobic base and stamina.

Performance Training

Use Zone 4-5 intervals to improve speed and lactate threshold.

Frequently Asked Questions

Standard method calculates zones as percentages of max heart rate. Karvonen (Heart Rate Reserve) accounts for your resting heart rate, providing more personalized zones—especially useful for very fit or unfit individuals.