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Heart Rate Zone Calculator

Calculate your target heart rate zones for optimal training. Use these zones to maximize fat burning, improve cardiovascular fitness, and track exercise intensity.

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Heart Rate Zone Calculator

Calculate your maximum heart rate and training zones based on your age, fitness level, and training goals.

Measure when completely at rest
Heart Rate Zone Results
Max HR
190
BPM
Resting HR
60
BPM
Heart Rate Reserve
130
BPM
Zone 1: Very Light
50-60% of Max HR
95-114 BPM
Warm-up, recovery, fat burning. Can talk easily.
Zone 2: Light
60-70% of Max HR
114-133 BPM
Fat burning zone, improves endurance. Comfortable conversation.
Zone 3: Moderate
70-80% of Max HR
133-152 BPM
Aerobic zone, improves cardiovascular fitness. Breathing deeper.
Zone 4: Hard
80-90% of Max HR
152-171 BPM
Anaerobic threshold, improves speed endurance. Difficult to talk.
Zone 5: Maximum
90-100% of Max HR
171-190 BPM
Maximum effort, improves power and speed. Very short bursts only.
Training Recommendations
Optimal Fat Burning Zone 2 (60-70%)
Cardiovascular Fitness Zone 3 (70-80%)
Maximum Results Zone 4-5 (80-100%)

Heart Rate Zone Guide

Understand what each heart rate zone means and how to use them effectively in your training program.

Zone 1: Very Light (50-60%)
Benefits: Recovery, improves circulation, basic endurance
Feels like: Very easy, can sing or talk easily
Best for: Warm-ups, cool-downs, active recovery days
Zone 2: Light (60-70%)
Benefits: Maximum fat burning, builds aerobic base
Feels like: Comfortable, can hold a conversation
Best for: Long, steady workouts (60+ minutes)
Zone 3: Moderate (70-80%)
Benefits: Improves cardiovascular fitness, increases lung capacity
Feels like: Moderate effort, breathing deeper
Best for: Tempo runs, improving stamina
Zone 4: Hard (80-90%)
Benefits: Increases lactate threshold, improves speed
Feels like: Hard effort, difficult to speak
Best for: Interval training, race pace
Zone 5: Maximum (90-100%)
Benefits: Develops maximum performance, improves power
Feels like: Maximum effort, unsustainable
Best for: Short sprints, maximum effort intervals
Training Zone Tips
  • Spend 80% of training time in Zones 1-2 for endurance
  • Use Zone 3 for tempo workouts (20-40 minutes)
  • Limit Zone 4-5 training to 10-20% of total volume
  • Always include warm-up and cool-down in Zone 1
  • Listen to your body - perceived exertion matters too

Quick Reference Tables

Quick reference tables for maximum heart rate by age and training zone percentages.

Age Max HR (Simple) Max HR (Tanaka) Fat Burn Zone
20 200 194 100-120
30 190 187 95-114
40 180 180 90-108
50 170 173 85-102
60 160 166 80-96
Heart Rate Formulas

Simple Method: Max HR = 220 - age

Tanaka Formula: Max HR = 208 - (0.7 × age)

Karvonen Method: Target HR = ((Max HR - RHR) × % intensity) + RHR

Heart Rate Reserve: HRR = Max HR - Resting HR