Heart Rate Zone Calculator
Heart rate zones guide exercise intensity. Calculate max HR: 220 - age. Zones as % of max HR: Zone 1 (50-60%, warmup), Zone 2 (60-70%, fat burn), Zone 3 (70-80%, aerobic/endurance), Zone 4 (80-90%, anaerobic/performance), Zone 5 (90-100%, max effort). For 30-year-old: max HR = 190 bpm. Zone 3 = 133-152 bpm for cardio fitness. Karvonen formula accounts for resting HR: Target = ((Max HR - Rest HR) × %Intensity) + Rest HR. More accurate for trained athletes.
Calculate your 5 heart rate training zones based on age and max heart rate. Supports both 220-age and Tanaka formulas, plus the Karvonen method with resting heart rate for personalized zones. Color-coded zones with BPM ranges and training benefits.
Input
Traditional formula. Simple and widely used.
Uses resting heart rate for more personalized zones
How to Use
- Enter your value in the input field
- Click the Calculate/Convert button
- Copy the result to your clipboard
Frequently Asked Questions
- What are the 5 heart rate zones?
- The 5 heart rate zones are: Zone 1 (50-60% max HR) for recovery and warm-up, Zone 2 (60-70%) for fat burning and endurance, Zone 3 (70-80%) for aerobic fitness, Zone 4 (80-90%) for anaerobic training and speed, and Zone 5 (90-100%) for VO2 max and peak power. Each zone targets different energy systems and provides unique training benefits.
- How do I calculate my maximum heart rate?
- The most common formula is 220 minus your age. For example, a 30-year-old has an estimated max HR of 190 bpm. The Tanaka formula (208 − 0.7 × age) is considered more accurate, especially for older adults. For the same 30-year-old, Tanaka gives 187 bpm. For the most accurate result, a supervised maximal exercise test is recommended.
- What is the Karvonen method?
- The Karvonen method (heart rate reserve method) calculates training zones using both your max heart rate and resting heart rate. The formula is: Target HR = ((Max HR − Resting HR) × %intensity) + Resting HR. This gives more personalized zones because it accounts for your fitness level — a lower resting heart rate indicates better cardiovascular fitness.
- Which heart rate zone burns the most fat?
- Zone 2 (60-70% of max HR) is the primary fat-burning zone where the body uses the highest percentage of fat as fuel. However, higher-intensity zones (3-5) burn more total calories per minute, which can lead to greater overall fat loss. For weight loss, a mix of Zone 2 endurance training and higher-intensity intervals is most effective.
- What is a normal resting heart rate?
- A normal resting heart rate for adults ranges from 60 to 100 bpm. Well-trained athletes may have resting heart rates as low as 40-50 bpm. Lower resting heart rate generally indicates better cardiovascular fitness. Measure your resting heart rate first thing in the morning before getting out of bed for the most accurate reading.
- How accurate is the 220-minus-age formula?
- The 220-minus-age formula has a standard deviation of about ±10-12 bpm, meaning your actual max heart rate could be significantly different. It tends to overestimate max HR in younger people and underestimate it in older adults. The Tanaka formula (208 − 0.7 × age) is slightly more accurate. For precise zones, a lab-based VO2 max test is the gold standard.