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Heart Rate Zone Calculator

Your max HR and 5 training zones.

Details

Age

Resting heart rate (optional)

Results

Max heart rate—

Zone 1 — Recovery (50-60%)—

Zone 2 — Easy (60-70%)—

Zone 3 — Aerobic (70-80%)—

Zone 4 — Threshold (80-90%)—

Zone 5 — Max (90-100%)—

Estimates only — not medical advice.

How it works

Max heart rate ≈ 220 − age. We split it into 5 zones. Enter a resting heart rate and we switch to the more personalized Karvonen (heart-rate-reserve) method.

Zone 2 (easy) builds your aerobic base — most training should live here.

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Good to know

FAQs

How is max HR found?

The common estimate is 220 minus your age.

What is Karvonen?

A method using heart-rate reserve (max − resting) for more personal zones.

Which zone for fat burn?

Zones 2–3 burn a higher fat fraction; total burn is highest at higher intensity.

Medical advice?

No — consult a doctor before intense training.