Heart Rate Zone Calculator

Calculate your personalized heart rate training zones for optimal cardiovascular training, fat burning, and endurance building.

Tip: Measure your resting heart rate first thing in the morning before getting out of bed for the most accurate reading. The Karvonen method uses resting heart rate for more personalized zones.

Maximum Heart Rate
0
beats per minute

Understanding Heart Rate Training Zones

Heart rate zones are ranges of heartbeats per minute that correspond to different training intensities and physiological adaptations. Training in specific zones helps you achieve different fitness goals more effectively.

Karvonen Method: Uses both maximum heart rate and resting heart rate to calculate more personalized training zones. Formula: Target HR = ((Max HR − Resting HR) × Intensity%) + Resting HR

Simple Method: Uses only maximum heart rate (220 - age) and intensity percentages. Less personalized but easier to use.

How to Use Your Heart Rate Zones

  • Warm Up (Zone 1): Start every workout here for 5-10 minutes
  • Fat Burning (Zone 2): Long, steady cardio sessions (30-60+ minutes)
  • Aerobic (Zone 3): Build cardiovascular endurance (20-40 minutes)
  • Anaerobic (Zone 4): High-intensity intervals (5-15 minutes total)
  • Maximum (Zone 5): Short bursts only (30 seconds - 2 minutes)

Frequently Asked Questions

What is the best heart rate zone for weight loss?
Zone 2 (60-70% intensity) is often called the "fat-burning zone" because your body uses fat as the primary fuel source. However, higher intensity zones (3-4) burn more total calories, which can also lead to greater weight loss. The best approach combines both zone 2 steady-state cardio and higher intensity interval training.
How do I measure my heart rate during exercise?
Use a heart rate monitor (chest strap or wrist-based), fitness tracker, or smartwatch for continuous monitoring. You can also manually check your pulse: count beats for 15 seconds and multiply by 4. Most cardio equipment has built-in heart rate sensors on the handles.
Which method is more accurate: Karvonen or Simple?
The Karvonen method is generally more accurate because it accounts for your resting heart rate, which reflects your current fitness level. People with lower resting heart rates (more fit) will have different training zones than those with higher resting heart rates at the same age.
How do I find my resting heart rate?
Measure first thing in the morning before getting out of bed. Place two fingers on your wrist or neck pulse point, count beats for 60 seconds. Average across 3-5 days for best accuracy. Normal resting heart rate is 60-100 bpm; athletic individuals may have 40-60 bpm.
Can I train in Zone 5 every day?
No. Zone 5 (90-100% max HR) is extremely demanding and should only be used sparingly in short bursts during HIIT workouts. Training too often at maximum intensity increases injury risk, causes overtraining, and prevents proper recovery. Limit Zone 5 work to 1-2 times per week.
Do medications affect heart rate zones?
Yes. Beta-blockers, some blood pressure medications, and other drugs can lower your heart rate. If you take medications that affect heart rate, consult your doctor about using heart rate zones for training. You may need to use perceived exertion instead.