Frequently Asked Questions
What is my target heart rate zone?
Your target heart rate zone depends on your fitness goal. For fat burning and building an aerobic base, aim for Zone 2 (60–70% of max heart rate). For improving cardiovascular fitness, Zone 3 (70–80%) is ideal. Use our zone calculator to find your exact BPM ranges.
How accurate is 220 minus age?
The 220 minus age formula is a population-average estimate. For most healthy adults, it provides a reasonable starting point, but individual max heart rate can vary by ±10–12 BPM. Factors like genetics, fitness level, and medications can all influence your actual max. For a precise measurement, a clinical graded exercise test (stress test) is the gold standard.
What is the Karvonen formula?
The Karvonen formula uses your heart rate reserve (max HR minus resting HR) instead of just max HR alone. It tends to produce more personalized target zones because it accounts for your baseline fitness. The formula is: Target HR = ((max HR − resting HR) × %intensity) + resting HR. You'll need to know your resting heart rate — measure it first thing in the morning before getting out of bed for the most accurate reading.
How do I measure my resting heart rate?
Measure your resting heart rate first thing in the morning, before sitting up or getting out of bed. Place two fingers on your wrist (below the thumb) or on the side of your neck and count the beats for 60 seconds. A normal resting heart rate for adults ranges from 60 to 100 BPM, with well-trained athletes often measuring 40–60 BPM.
Which training zone burns the most fat?
Zone 2 (60–70% of max HR) is often called the "fat-burning zone" because your body primarily uses fat as fuel at this intensity. However, higher-intensity zones burn more total calories overall, which can also contribute to fat loss. A balanced program mixing Zone 2 base training with higher-intensity work is generally considered most effective.
Can I use a smartwatch or fitness tracker instead?
Yes — most modern fitness trackers and smartwatches include optical heart rate sensors that provide real-time BPM readings during exercise. They often automatically calculate your zones based on your profile. However, wrist-based sensors can be less accurate during high-intensity or arm-heavy activities. A chest strap monitor is generally more accurate for zone training.