Heart Rate Zone Calculator
Find your target heart rate zones for optimal training.
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Warm Up (50-60%)
Fat Burn (60-70%)
Cardio (70-80%)
Hard (80-90%)
Max (90-100%)
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Frequently Asked Questions
How is max heart rate calculated?
The most common formula: 220 minus your age. More accurate: 208 - (0.7 × age). This calculator uses 220-age.
What is the Karvonen formula?
Target HR = Resting HR + (Heart Rate Reserve × Intensity%). HRR = Max HR - Resting HR. More accurate than simple percentage of max.
What zone is best for fat burning?
The 'fat burn zone' (60-70%) burns a higher percentage of fat but fewer total calories. Higher intensity burns more total calories and fat overall.
What is a good resting heart rate?
Normal: 60-100 bpm. Athletes: 40-60 bpm. Lower generally indicates better cardiovascular fitness.
How do I measure resting heart rate?
Check your pulse for 60 seconds first thing in the morning before getting out of bed. Count for 15 seconds and multiply by 4.