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Heart Rate Zone Calculator

Find your five heart rate zones (warm-up, fat burn, cardio, anaerobic, peak) using the Karvonen method. Includes max HR formulas, visual zone chart, and training explanations.

Health

Age

Resting Heart Rate (bpm)

Measure your resting HR first thing in the morning before getting out of bed. Take it for 3 consecutive days and use the average.

Understanding Your Zones

Warm-Up

Very Light — 50-60% HRR

Benefits: Improves blood flow and prepares muscles for activity. Ideal for recovery days and cool-downs.

Feels like: Very easy, relaxed breathing.

Typical duration: 10-20 minute warm-up or cool-down.

Fat Burn

Light — 60-70% HRR

Benefits: Maximizes fat as a fuel source. Improves basic endurance and aerobic capacity. Sustainable for long durations.

Feels like: Easy to moderate, slightly elevated breathing, can hold a conversation.

Typical duration: 30-60+ minute steady sessions.

Cardio

Moderate — 70-80% HRR

Benefits: Improves cardiovascular fitness and stroke volume. The sweet spot for aerobic conditioning.

Feels like: Moderate effort, breathing deeper, conversation is possible but not effortless.

Typical duration: 20-40 minute intervals or steady-state.

Anaerobic

Hard — 80-90% HRR

Benefits: Increases lactate threshold and high-end endurance. Improves speed and power output.

Feels like: Hard, rapid breathing, can only speak short phrases.

Typical duration: 2-10 minute intervals with recovery periods.

Peak

Maximum — 90-100% HRR

Benefits: Builds top-end speed and power. Improves neuromuscular coordination and explosive performance.

Feels like: All-out effort, cannot speak, gasping for breath.

Typical duration: 30 seconds to 2 minutes with full recovery.

How to Measure Your Resting Heart Rate

Your resting heart rate is the number of times your heart beats per minute while at complete rest. To get an accurate measurement:

Measure first thing in the morning before getting out of bed.
Place your index and middle fingers on your wrist (radial artery) or neck (carotid artery).
Count the beats for 30 seconds and multiply by 2.
Repeat for 3 consecutive days and use the average.

A normal resting heart rate for adults ranges from 60 to 100 bpm. Well-trained athletes may have resting rates as low as 40-50 bpm.

Frequently Asked Questions

Which max HR formula should I use?▾

The "220 minus age" formula is the most widely used and easiest to remember. The Tanaka formula (208 - 0.7 × age) is more accurate for older adults. Both provide estimates — individual max HR can vary by ±10-15 bpm from these formulas. For precise results, a maximal exercise test with ECG monitoring is needed.

What is the difference between HRR and % of Max HR?▾

The Karvonen method (HRR) accounts for your resting heart rate, making it more personalized. The straight percentage of max HR method is simpler but less accurate, especially for fit individuals with low resting heart rates. This calculator uses the Karvonen method as the primary calculation.

Which zone should I train in?▾

It depends on your goals. For general fitness, spend most of your time in Zone 2 (fat burn) and Zone 3 (cardio). For performance, incorporate Zone 4 (anaerobic) and Zone 5 (peak) intervals. A well-rounded program includes training across multiple zones.

Can I use a heart rate monitor for zone training?▾

Yes. Chest strap heart rate monitors are the most accurate for zone training. Wrist-based optical sensors (smartwatches) are convenient but can be less accurate during high-intensity intervals or strength training. Use the zones from this calculator to set your monitor's custom zones.

Should I train in the fat burn zone to lose weight?▾

The "fat burn zone" name is misleading. While a higher percentage of calories burned in this zone come from fat, higher-intensity zones burn more total calories — which matters more for weight loss. The best approach is to train at various intensities and focus on total calorie expenditure rather than optimizing for fat percentage.

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How to Use This Tool

Enter your age and resting heart rate. If you don't know your resting HR, measure it first thing in the morning before getting out of bed.
View your max heart rate calculated using both the standard (220 - age) and Tanaka (208 - 0.7 × age) formulas.
See your heart rate reserve (HRR) and five personalized training zones: warm-up, fat burn, cardio, anaerobic, and peak.
Each zone shows your target bpm range and the corresponding percentage of HRR.
Scroll through the detailed explanations to understand the benefits, perceived effort, and recommended duration for each zone.
Use the FAQ section to learn about zone training best practices.

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