Heart Rate Zone Calculator
Calculate your heart rate training zones based on age or maximum heart rate. Find your fat burn, cardio, and peak zones for optimal training.
Your Information
Measure your resting HR first thing in the morning before getting out of bed.
Frequently Asked Questions
How are heart rate training zones calculated?▾
Heart rate zones are calculated as percentages of your maximum heart rate (MHR). The simplest method uses age (220 minus age) to estimate MHR, then divides your heart rate range into five zones from 50% to 100% of MHR.
What is the Karvonen method for heart rate zones?▾
The Karvonen method uses your heart rate reserve (max HR minus resting HR) to calculate more personalized training zones. It factors in your resting heart rate, making the zones more accurate for your individual fitness level.
Which heart rate zone burns the most fat?▾
Zone 2 (60-70% of max HR) is commonly called the fat burn zone because your body primarily uses fat for fuel at this intensity. However, higher-intensity zones burn more total calories per minute.
What is a good resting heart rate?▾
A normal resting heart rate for adults is 60 to 100 BPM. Well-trained athletes may have a resting heart rate as low as 40 BPM. A lower resting heart rate generally indicates better cardiovascular fitness.
Is this heart rate zone calculator free to use?▾
Yes. This heart rate zone calculator is completely free, runs entirely in your browser, and requires no signup or account. No personal data is sent to any server.