Free Tool

Heart Rate Zone Calculator

Find your heart rate training zones for fat burn, cardio, and peak performance.

years
BPM
Estimated Max Heart Rate
BPM
Heart Rate Reserve: BPM
  • Zone 1 – Recovery
    Light activity, warm-up, and cool-down. Builds a base for aerobic fitness.
  • Zone 2 – Fat Burn
    Moderate effort where your body primarily burns fat for fuel. Good for endurance.
  • Zone 3 – Cardio
    Improves cardiovascular fitness. You can talk but not comfortably hold a conversation.
  • Zone 4 – Hard
    High-intensity training that builds speed and power. Sustainable only for short periods.
  • Zone 5 – Maximum
    All-out effort for very short bursts. Develops maximum speed and anaerobic capacity.

How It Works

This calculator uses the Karvonen formula to determine your personal heart rate training zones. Unlike simpler methods that only look at your maximum heart rate, the Karvonen method factors in your resting heart rate for more accurate results.

The formula: Target HR = (Heart Rate Reserve x Intensity%) + Resting HR

  • Max Heart Rate = 220 minus your age
  • Heart Rate Reserve (HRR) = Max HR minus Resting HR

How to Measure Your Resting Heart Rate

For the most accurate reading, check your pulse first thing in the morning before getting out of bed. Place two fingers on the inside of your wrist or the side of your neck, count beats for 30 seconds, and multiply by 2. Do this for a few days and use the average.

This calculator uses the standard 220-minus-age formula for max heart rate, which is a general estimate. Individual max heart rates can vary. If you have a heart condition or are starting a new exercise program, consult your doctor before training in higher heart rate zones.