Calculate target heart rate zones for fat burn, cardio, and endurance training
Measure your pulse for 60 seconds when you first wake up. Leave blank for default (60 bpm).
⚠️About Heart Rate Zones
This calculator uses the Karvonen Formula which factors in your resting heart rate for more accurate training zones.
Your maximum heart rate is estimated as 220 minus your age.
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Enter your age to calculate your heart rate zones
๐Max Heart Rate
bpm
๐Resting HR
bpm
Warm Up
50-60% of Max HR
Light activity, easy breathing
๐ช Recovery, warm-up, cool-down
Fat Burn
60-70% of Max HR
Moderate intensity, can talk
๐ช Fat burning, endurance building
Cardio
70-80% of Max HR
Hard breathing, challenging
๐ช Cardiovascular fitness, calorie burn
Peak
80-90% of Max HR
Very hard, short bursts
๐ช High performance, speed, power
Maximum
90-100% of Max HR
Maximum effort, unsustainable
๐ช Elite training, very short intervals
Use a heart rate monitor or fitness tracker to stay in your target zone during workouts.
Most people should train in zones 2-3 for general fitness.
