Heart Rate Zone Calculator
This free heart rate zone calculator shows your five training zones in beats per minute. Enter your age and it estimates your maximum heart rate, then splits it into recovery, endurance, aerobic, threshold, and maximum zones. Add your resting heart rate for a more personal result using the Karvonen method, which many coaches prefer.
How Heart Rate Zones Work
Your training zones are percentages of your maximum heart rate, the fastest your heart can safely beat. The most common estimate is 220 minus your age. From there, each zone targets a different kind of training. Lower zones build your aerobic base and aid recovery, the middle zones improve endurance and aerobic fitness, and the top zones develop speed and power but can only be held for short bursts. If you enter your resting heart rate, the calculator switches to the Karvonen method, which bases the zones on your heart rate reserve for a more individual result.
The Five Heart Rate Zones
| Zone | % of Max HR | What it trains |
|---|---|---|
| Zone 1 – Recovery | 50 to 60% | Warm-up, cool-down, easy recovery |
| Zone 2 – Endurance | 60 to 70% | Aerobic base and fat use |
| Zone 3 – Aerobic | 70 to 80% | Cardio fitness and stamina |
| Zone 4 – Threshold | 80 to 90% | Speed and lactate threshold |
| Zone 5 – Maximum | 90 to 100% | Peak power, short intervals |
Frequently Asked Questions: Heart Rate Zones
How do I calculate my maximum heart rate?
The simplest estimate is 220 minus your age. So a 40-year-old has an estimated maximum heart rate of about 180 beats per minute. It is an average, so your true max can be a little higher or lower.
What is the Karvonen method?
The Karvonen method calculates zones from your heart rate reserve, which is your maximum heart rate minus your resting heart rate. It personalizes the zones to your fitness level, which is why it is popular with coaches. Enter your resting heart rate above to use it.
Which heart rate zone burns the most fat?
Zone 2, around 60 to 70% of your max, uses the highest share of fat for fuel, which is why it is often called the fat-burning zone. That said, higher-intensity work burns more total calories, so a mix of zones is best for most goals.
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