Heart Rate Zone Calculator
Calculate your max heart rate and five training zones for optimal fat burn, cardio fitness, and peak performance.
Your Age
💡 Measure resting HR first thing in the morning before getting out of bed.
Training Zones
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Max Heart Rate (bpm)
❤️ Zones Explained
5 Training Zones
- Zone 1 (50–60%): Warm-up, recovery
- Zone 2 (60–70%): Fat burn, endurance base
- Zone 3 (70–80%): Aerobic, cardio fitness
- Zone 4 (80–90%): Anaerobic, speed
- Zone 5 (90–100%): VO2 max, peak effort
💡 Formula
Calculation
- Max HR = 220 − age (standard) or Karvonen method: Target = ((Max − Rest) × %) + Rest for more personalized zones using resting heart rate.