Heart Rate Zone Calculator
Heart Rate Training Zones
Calculate your 5 training zones using the Karvonen method
Formula
Max HR = 220 - Age | Target HR = (Max HR - Resting HR) × %Intensity + Resting HR
Frequently Asked Questions
What is the fat burning heart rate zone?
Zone 2 (60-70% of max HR) burns the highest percentage of calories from fat. However, higher intensity zones burn more total calories. For weight loss, total calorie burn matters more than the percentage from fat.
How do I measure resting heart rate?
Measure first thing in the morning before getting out of bed. Count your pulse for 60 seconds, or for 15 seconds and multiply by 4. Average over 3-5 days for accuracy. Normal resting HR is 60-100 bpm; fit athletes may be 40-60.
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