Heart Rate Zone Calculator

Discover your five heart rate training zones to train smarter. Enter your age and optionally your resting heart rate for a more accurate Karvonen-based calculation.

Age

Resting Heart Rate (bpm) — optional

Maximum Heart Rate

This calculator provides estimates and is for informational purposes only. Consult a healthcare professional for medical advice.

How It Works

Your maximum heart rate is estimated as 220 minus your age. Training zones are then calculated as percentage ranges of your max HR. When you provide your resting heart rate, the calculator uses the Karvonen formula for greater accuracy: Target HR = ((Max HR - Resting HR) × Intensity%) + Resting HR.

Each zone targets a different training adaptation — from low-intensity fat burning and endurance building (Zones 1-2) to high-intensity speed work and peak VO₂ max training (Zones 4-5). Training across all zones in a structured plan leads to the best overall fitness improvements.

Frequently Asked Questions

How do I find my resting heart rate?

Measure your pulse first thing in the morning before getting out of bed. Count the beats for 60 seconds or for 15 seconds and multiply by 4. Do this for several days and use the average for the most accurate result.

Which zone is best for weight loss?

Zone 2 (60–70%) burns the highest percentage of calories from fat, but higher-intensity zones burn more total calories. A mix of Zone 2 endurance work and Zone 3-4 intervals is the most effective approach for fat loss.

Is the 220-minus-age formula accurate?

It's a reasonable estimate for most people, but individual max heart rates can vary by 10-20 bpm. For a precise measurement, consider a graded exercise test supervised by a professional. The Karvonen method (with resting HR) improves accuracy.

Heart Rate Zone Calculator

How It Works

Frequently Asked Questions

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