Free Health Tool

Heart Rate Zone
Calculator

Calculate your 5 target heart rate zones for fat burning, cardio fitness, and peak performance training.

yrs
bpm
💡 Measure your resting heart rate first thing in the morning before getting out of bed, using a fitness tracker or manually checking your pulse for 60 seconds.
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Maximum Heart Rate (bpm)

What Are Heart Rate Zones?

Heart rate zones are ranges of heartbeats per minute that correspond to different exercise intensities. Training in specific zones produces different physiological adaptations, from improving fat metabolism (Zone 2) to increasing aerobic capacity (Zone 4).

This calculator uses the Karvonen formula (Heart Rate Reserve method), which is more accurate than the basic percentage of maximum heart rate because it accounts for your individual resting heart rate.

Which Zone Should You Train In?

Zone 1–2 (Fat burn): Ideal for beginners, recovery days, and long slow distance training. Builds aerobic base and burns fat efficiently.

Zone 3 (Aerobic): The foundation of endurance fitness. Improves cardiovascular efficiency. Good for most steady-state cardio workouts.

Zone 4–5 (Threshold/Peak): High-intensity intervals and race pace. Improves speed, power, and maximum oxygen capacity (VO2max).

Frequently Asked Questions

How do I measure my maximum heart rate? ▼
The most common formula is 220 minus your age. This calculator uses this method. For a more accurate measurement, perform a maximal effort test (under supervision) on a treadmill or bike, but this is only needed for serious athletes.
Does higher heart rate mean more fat burned? ▼
Not necessarily. Zone 2 (fat-burning zone) uses a higher percentage of fat as fuel. Higher zones burn more total calories but rely more on carbohydrates. For overall calorie burn, higher intensity wins. For fat percentage of fuel, lower intensity wins.
What is a good resting heart rate? ▼
For adults, a normal resting heart rate is 60–100 bpm. Athletes often have lower resting heart rates (40–60 bpm) due to a stronger, more efficient heart. A consistently high resting heart rate may warrant a doctor's check.
⚕️ Medical Disclaimer: Heart rate zones are general training guidelines. People with heart conditions, hypertension, or other cardiovascular issues should consult their doctor before starting any exercise program. Stop exercise if you experience chest pain, dizziness, or shortness of breath.