Heart Rate Training Zone Calculator
Enter your age to calculate your five heart rate training zones. For a more personalized result, optionally provide your resting heart rate to use the Karvonen method.
Estimated Max Heart Rate (220 – age)
190 BPM
Method: % of Max HR (220 – age)
Warm-up
Very light activity — good for recovery and beginners
95 – 114
BPM
Fat Burn
Light effort — good for building aerobic base and burning fat
114 – 133
BPM
Aerobic / Cardio
Moderate effort — improves cardiovascular fitness and endurance
133 – 152
BPM
Anaerobic
Hard effort — improves speed, power, and lactate threshold
152 – 171
BPM
Max Effort
Maximum effort — short bursts for sprinting and peak performance
171 – 190
BPM
Disclaimer
These are general estimates based on standard formulas (220 minus age for max heart rate). Actual max heart rate varies by individual and can be measured more precisely via a clinical stress test. Consult a doctor before starting a new exercise program, especially if you have a heart condition.
How Heart Rate Zones Work
Heart rate training zones help you train at the right intensity for your goals. Whether you want to burn fat, build endurance, or improve speed, each zone targets a different energy system in your body. The calculator above uses either the standard %-of-max-HR method or the more precise Karvonen formula when you provide a resting heart rate.
- Zone 1 (Warm-up, 50–60%): Very light effort — ideal for warm-ups, cool-downs, and active recovery days.
- Zone 2 (Fat Burn, 60–70%): Comfortable, conversational pace — builds your aerobic base and teaches your body to burn fat efficiently.
- Zone 3 (Aerobic/Cardio, 70–80%): Moderate effort — strengthens your heart and lungs, improves blood circulation, and builds endurance.
- Zone 4 (Anaerobic, 80–90%): Hard effort — improves speed, power, and your lactate threshold (the point where muscles start to burn).
- Zone 5 (Max Effort, 90–100%): All-out sprint effort — used sparingly in interval training to boost peak power and speed.