Heart Rate Zone Calculator
Calculate your heart rate training zones based on age and resting heart rate.
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What is Heart Rate Zone Calculator?
A heart rate zone calculator divides your heart rate range into training zones based on your maximum heart rate. Each zone targets different fitness benefits, from fat burning to maximum performance, helping you train at the right intensity for your goals.
How to Use
- Enter your age (or your known maximum heart rate)
- Optionally enter your resting heart rate for more accurate zones
- View the five training zones with their heart rate ranges
- Use a heart rate monitor during exercise to stay in your target zone
Formula
Max HR = 220 - Age (general estimate). Zones: 1 (50-60%), 2 (60-70%), 3 (70-80%), 4 (80-90%), 5 (90-100%) of Max HR
Frequently Asked Questions
- What heart rate zone burns the most fat?
- Zone 2 (60-70% max HR) is often called the 'fat-burning zone' because a higher percentage of calories come from fat. However, higher-intensity zones burn more total calories per minute.
- Is the 220-minus-age formula accurate?
- It's a rough estimate with a margin of error of 10-15 bpm. The Karvonen method (using resting heart rate) is more personalized. A lab-based VO2 max test is the most accurate.
- How long should I exercise in each zone?
- Zone 2 for building aerobic base (long, easy runs). Zone 3-4 for improving speed and endurance (tempo runs, intervals). Zone 5 for maximum performance (short sprints). Most training should be in Zone 2.