Heart Rate Zone Calculator
Calculate your 5 heart rate training zones based on age and resting heart rate. Optimize your cardio workouts.
Maximum heart rate formula (220 − age) is an estimate. Actual max HR may vary by ±10–20 bpm. Consult a doctor before starting a new exercise program.
How to Use Heart Rate Zone Calculator
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Enter your age to calculate maximum heart rate (220 − age).
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Optionally enter your resting heart rate for the more precise Karvonen method.
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View all 5 training zones with BPM ranges and colour-coded labels.
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Use the zone that matches your workout goal: Zone 2 for fat burn, Zone 3-4 for fitness improvement.
About Heart Rate Zone Calculator
The Heart Rate Zone Calculator determines your five personalised heart rate training zones based on your age and optionally your resting heart rate. Training in the right zone ensures you are getting the intended benefit from your workout — whether that is fat burning, aerobic fitness, or peak performance.
The 5 Heart Rate Zones
Zone 1 (50–60%): Warm-up and active recovery. Zone 2 (60–70%): Fat burning and endurance base — the "fat burn zone." Zone 3 (70–80%): Aerobic fitness and cardiovascular improvement. Zone 4 (80–90%): Anaerobic threshold — improves speed and performance. Zone 5 (90–100%): Maximum effort — only sustainable for short bursts.
Karvonen Method
If you provide your resting heart rate, the calculator uses the more precise Karvonen formula: Target HR = ((Max HR − Resting HR) × intensity%) + Resting HR. This accounts for your cardiovascular fitness level and gives more personalised zones than the simple percentage method.