❤️ Heart Rate Zone Calculator
Calculate target heart rate training zones
How Heart Rate Zone Calculation Works
Formula
Target HR = ((Max HR − Resting HR) × Intensity%) + Resting HR
- 1Enter your age to estimate max heart rate (220 − age).
- 2Optionally enter your resting heart rate for Karvonen method.
- 3The calculator divides the range into 5 training zones.
- 4Zone 1 (50-60%): warm-up. Zone 2 (60-70%): fat burning.
- 5Zone 3 (70-80%): aerobic. Zone 4 (80-90%): anaerobic. Zone 5 (90-100%): max effort.
About Heart Rate Zone Calculator
Calculate your target heart rate training zones based on age and resting heart rate. Uses Karvonen method for personalized zones. Optimize cardio, fat burn, and endurance training.
Frequently Asked Questions
What is the fat-burning zone?
The fat-burning zone is typically 60-70% of max heart rate. At this intensity, a higher percentage of calories come from fat. However, higher intensities burn more total calories and fat per hour.
How accurate is 220 minus age?
The 220 − age formula is a rough estimate. Actual max heart rate varies by ±10-15 bpm between individuals. For more accuracy, consider a supervised max heart rate test or use the Karvonen method with resting HR.
What is the Karvonen method?
The Karvonen method uses heart rate reserve (max HR − resting HR) for more personalized zones. It accounts for fitness level since fitter people have lower resting heart rates. It's considered more accurate than the simple percentage method.