Your maximum heart rate = 220 minus your age. Heart rate zones: Zone 1 (50-60% max) = warm-up. Zone 2 (60-70%) = fat burning. Zone 3 (70-80%) = aerobic fitness. Zone 4 (80-90%) = anaerobic/high intensity. Zone 5 (90-100%) = maximum effort. A 30-year-old has max HR of 190 bpm, so Zone 2 = 114-133 bpm.
📂 Health
❤️ Heart Rate Zone Calculator
Calculate your heart rate zones for optimal training. Find your fat-burning zone, aerobic zone, and maximum heart rate. Essential for running, cycling, swimming, and any cardio training.
✏️ Enter Your Values
💡 Measure resting heart rate first thing in the morning before getting out of bed. Count beats for 60 seconds.
✨ Your Result
🦉Owl's Explanation
❤️
Fill in the values above and click Calculate ✨
✅ Trusted Tool
The 365tool.net Heart Rate Zone Calculator uses the standard 220-age formula and Karvonen Heart Rate Reserve method used by sports scientists and fitness professionals. Free for all athletes and fitness enthusiasts.
🤔 How Does This Work?
Our Heart Rate Zone Calculator uses two formulas:
Basic: Max HR = 220 - Age. Each zone = % of Max HR
Karvonen: Heart Rate Reserve (HRR) = Max HR - Resting HR. Target = (HRR x Intensity%) + Resting HR
Five zones: Zone 1 (50-60%), Zone 2 (60-70%), Zone 3 (70-80%), Zone 4 (80-90%), Zone 5 (90-100%). Karvonen zones feel more accurate because they account for individual cardiovascular fitness.
❓ Frequently Asked Questions
What are heart rate zones?▼
Heart rate zones are ranges of heart rate that correspond to different exercise intensities. Training in different zones has different effects: Zone 2 builds aerobic base and burns fat, Zone 4 builds speed and power, Zone 5 builds peak performance. Most training should be in Zone 2.
What is the Karvonen formula?▼
The Karvonen (Heart Rate Reserve) formula gives more personalized zones by accounting for your resting heart rate: Target HR = ((Max HR - Resting HR) x Intensity%) + Resting HR. This is more accurate because two people with the same age but different resting HRs have different cardiovascular fitness levels.
What is the fat-burning zone?▼
Zone 2 (60-70% max HR) is often called the fat-burning zone because fat provides a higher percentage of energy at this intensity. However, higher intensities burn MORE total calories — just a lower percentage from fat. For weight loss, total calorie burn matters more than fat percentage.
What is a good resting heart rate?▼
Normal resting HR: 60-100 bpm. Athletes: 40-60 bpm. Excellent cardiovascular fitness: below 60. The lower your resting HR (while healthy), the more efficient your heart is. Regular aerobic exercise lowers resting HR over months and years.
How do I train in my zones?▼
Wear a heart rate monitor or use a smartwatch. For Zone 2: you should be able to hold a conversation. Zone 3-4: breathing is heavy, speaking is difficult. Zone 5: maximum effort, only sustainable for short intervals. Most training should be 80% Zone 1-2, 20% Zone 3-5 (the 80/20 rule).
Heart rate zones are ranges of heart rate that correspond to different exercise intensities. Training in different zones has different effects: Zone 2 builds aerobic base and burns fat, Zone 4 builds speed and power, Zone 5 builds peak performance. Most training should be in Zone 2.
What is the Karvonen formula?▼
The Karvonen (Heart Rate Reserve) formula gives more personalized zones by accounting for your resting heart rate: Target HR = ((Max HR - Resting HR) x Intensity%) + Resting HR. This is more accurate because two people with the same age but different resting HRs have different cardiovascular fitness levels.
What is the fat-burning zone?▼
Zone 2 (60-70% max HR) is often called the fat-burning zone because fat provides a higher percentage of energy at this intensity. However, higher intensities burn MORE total calories — just a lower percentage from fat. For weight loss, total calorie burn matters more than fat percentage.
What is a good resting heart rate?▼
Normal resting HR: 60-100 bpm. Athletes: 40-60 bpm. Excellent cardiovascular fitness: below 60. The lower your resting HR (while healthy), the more efficient your heart is. Regular aerobic exercise lowers resting HR over months and years.
How do I train in my zones?▼
Wear a heart rate monitor or use a smartwatch. For Zone 2: you should be able to hold a conversation. Zone 3-4: breathing is heavy, speaking is difficult. Zone 5: maximum effort, only sustainable for short intervals. Most training should be 80% Zone 1-2, 20% Zone 3-5 (the 80/20 rule).