Heart Rate Zone Calculator
Calculate your heart rate training zones for optimal workout intensity based on age and resting heart rate
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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 - AgeHow 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.