Heart Rate Zone Calculator

Training heart rate zones from your age and resting HR.

Quick answer: Calculate your heart rate training zones. Free calculator for fat burn, cardio, and peak zones.

Age

Resting heart rate (optional)

Max heart rate (Tanaka)187 bpm

Zone 1 — recovery (50–60%)124–136 bpm

Zone 2 — endurance (60–70%)136–149 bpm

Zone 3 — aerobic (70–80%)149–162 bpm

Zone 4 — threshold (80–90%)162–174 bpm

Zone 5 — max (90–100%)174–187 bpm

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Find your heart rate zones for different training goals using the Karvonen formula or simple percentage of max heart rate.

How it works

It uses heart rate reserve (max − resting) for more personalized zones.

It is a rough estimate. A lab test or field test is more precise.

The fat-burn zone (60–70%) is often recommended, but total calorie burn matters more.

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