❤️Heart Rate Zone Calculator

Calculate target heart rate zones for cardio training.

Age (years)

Resting HR (optional, bpm)

About Heart Rate Zone Calculator

Heart rate training zones divide your cardiovascular effort into five intensity levels based on a percentage of your maximum heart rate. Training in specific zones produces different physiological adaptations — from fat burning at low intensities to VO2 max improvements at peak effort. This calculator uses your age (and optionally your resting heart rate) to define personalized zones that make every cardio session more effective.

How to Use Heart Rate Zone Calculator

1
Enter your age
Input your age so the calculator can estimate your maximum heart rate.
2
Add your resting heart rate (optional)
For more accurate zones using the Karvonen formula, enter your resting heart rate measured first thing in the morning.
3
Train in your zones
Use the resulting BPM ranges to guide intensity during your cardio workouts with a heart rate monitor.

Common Use Cases

Structuring a marathon or triathlon training plan with proper zone distribution
Improving aerobic base fitness with consistent Zone 2 training
Planning HIIT sessions targeting Zone 4 and Zone 5 intervals
Monitoring recovery by ensuring easy days stay in Zone 1–2

Frequently Asked Questions

What are the five heart rate training zones?

Zone 1 (50–60% max HR): very light, recovery. Zone 2 (60–70%): light aerobic, fat burning. Zone 3 (70–80%): moderate aerobic, tempo. Zone 4 (80–90%): hard, lactate threshold. Zone 5 (90–100%): maximum effort, VO2 max. Most endurance coaches recommend spending 80% of training in Zones 1–2 and 20% in Zones 4–5.

How do I find my maximum heart rate?

The classic formula is 220 minus your age, which provides a reasonable estimate. A more accurate formula for most adults is 208 − (0.7 × age). The most accurate method is a supervised max HR test — pushing to maximum effort on a treadmill or bike under controlled conditions.

What zone burns the most fat?

Zone 2 (60–70% max HR) has the highest proportion of fat as fuel, which is why it's called the 'fat-burning zone.' However, higher-intensity zones burn more total calories per minute. For overall fat loss, a mix of Zone 2 base work and higher-intensity intervals is most effective.