Heart Rate Zone Calculator
Calculate your maximum heart rate and the five training zones used for endurance, fat-burning and high-intensity workouts. Add your resting heart rate for more personalized Karvonen-method zones.
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Result
Zones are percentages of estimated max heart rate (220 − age).
How to use
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Save ⟶How to use the Heart Rate Zone Calculator
- 1Enter age (years) in the form on the left.
- 2Fill in the remaining fields — the result updates automatically as you type.
- 3Review the highlighted result and the supporting breakdown on the right.
- 4Use Copy, Share or Print to save or send your result.
Training by heart rate zones
Zone 2 (roughly 60–70% of max) builds aerobic base and is where endurance athletes spend most of their time. Zones 4–5 develop speed and VO₂max but require recovery. A common effective split is 80% easy, 20% hard.
The 220 − age formula is a population average with real individual spread (±10–15 bpm). If you train seriously, a field test or lab test gives a far better personal max, and the Karvonen method with your true resting heart rate personalizes zones further.
Frequently Asked Questions
▸What heart rate burns the most fat?
Zone 2 (60–70% of max) burns the highest proportion of calories from fat, but higher zones burn more total calories. For weight loss, total energy expenditure matters more than the fuel mix.
▸How do I find my resting heart rate?
Measure your pulse for 60 seconds just after waking, before getting out of bed, on a few consecutive days and take the average.