Heart Rate Zone Calculator
Find your maximum heart rate and personalized training zones for warm up, fat burn, cardio, and peak effort.
How maximum heart rate is estimated
Maximum heart rate (max HR) is most commonly estimated using the simple formula 220 minus your age. While individual max heart rates can vary by 10-20 beats from this estimate, it remains the standard starting point used by trainers, gyms, and fitness apps for setting training zones without requiring a clinical stress test.
Simple percentage vs. the Karvonen method
This calculator offers two ways to find your training zones. If you leave resting heart rate blank or at zero, zones are calculated as a simple percentage of your max heart rate. If you provide your resting heart rate (measured first thing in the morning before getting out of bed, for best accuracy), the calculator uses the Karvonen method, which factors in your heart rate reserve — the gap between resting and maximum heart rate — for a more personalized zone calculation: target HR = ((max HR − resting HR) × intensity%) + resting HR.
Understanding your zones
Warm Up (50-60% intensity) is ideal for recovery and easing into a workout. Fat Burn (60-70%) is a comfortable pace often sustained for longer durations. Cardio (70-80%) builds aerobic endurance and is common for steady-state training. Peak (80-90%) is high-intensity effort typically used in short intervals. This is an estimate only and not medical advice — consult a healthcare provider before starting a new exercise program, especially if you have a heart condition.
Frequently Asked Questions
How is maximum heart rate calculated?
The most common estimate is 220 minus your age. It's a widely used approximation, though actual maximum heart rate can vary meaningfully between individuals of the same age due to genetics and fitness level.
What is the Karvonen method and why does it matter?
The Karvonen method factors in your resting heart rate along with your max heart rate, using your "heart rate reserve" (the difference between the two) to calculate more personalized training zones than a simple percentage of max heart rate alone.
How do I measure my resting heart rate accurately?
Measure it first thing in the morning, before getting out of bed, ideally after several nights of normal sleep. Count your pulse for a full 60 seconds (or 30 seconds and double it) for the most accurate reading.
What heart rate zone is best for burning fat?
The "fat burn" zone (roughly 60-70% of max heart rate) is often associated with a higher percentage of calories from fat, but total calorie burn matters more for fat loss overall — higher-intensity zones burn more total calories per minute even if a smaller percentage comes from fat.
What is "Zone 2" training and how does it relate to these zones?
Zone 2 training, popular in endurance and longevity circles, generally overlaps with the "fat burn" range in this calculator (roughly 60-70% of max heart rate) — a comfortably sustainable pace often used for building aerobic base fitness.
Is it safe to train in the "Peak" zone regularly?
The Peak zone (80-90% of max heart rate) is typically used in short, controlled intervals rather than sustained for long periods, and is generally reserved for people with an established fitness base. Anyone with a heart condition or new to exercise should consult a doctor before doing high-intensity training.
Why does resting heart rate change my target zones?
A lower resting heart rate (often a sign of better cardiovascular fitness) widens your heart rate reserve, which shifts the Karvonen-calculated zones. This is why two people of the same age can have different personalized target zones despite sharing the same estimated max heart rate.
Is this heart rate zone calculator medical advice?
No. This tool provides general estimates based on standard fitness formulas and is not a substitute for guidance from a doctor or certified fitness professional, particularly if you have any cardiovascular risk factors.