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Heart Rate Zones Calculator

Find your five training heart rate zones and the beats-per-minute range for each, all computed in your browser.

Leave empty to use percent of max HR. Add it for Karvonen precision.

Enter age and optional resting HR. All five zones update live in the results.

Max heart rate (220 minus age)

190bpm

Karvonen (HR reserve)

50%70%90%100%

  • Warm-up50 to 60%

    125 to 138 bpm

    Very light effort. Good for warming up, cooling down and recovery.

  • Fat burn60 to 70%

    138 to 151 bpm

    Moderate effort. A large share of calories comes from fat, steady cardio.

  • Cardio70 to 80%

    151 to 164 bpm

    Aerobic effort that builds heart and lung fitness over time.

  • Peak80 to 90%

    164 to 177 bpm

    Hard effort near the anaerobic threshold. Improves speed and performance.

  • Max90 to 100%

    177 to 190 bpm

    All-out effort. For short intervals only, do not sustain this zone.

Age 30Max 190 bpmResting 60 bpm

Estimates only. Talk to a professional before hard training with a heart condition.

HOW TO USE

  1. 1Enter your age. Max heart rate is estimated as 220 minus age.
  2. 2Optionally enter your resting heart rate for Karvonen precision.
  3. 3Read the bpm range and effort description for each of the 5 zones in the results.

EXAMPLE

INPUT

Age: 30 · Resting HR: 60 bpm

OUTPUT

Max HR 190 · Fat burn 138 to 151 bpm · Cardio 151 to 164 bpm · Peak 164 to 177 bpm

FAQ

What are the 5 heart rate zones?
Warm-up (50 to 60%), fat burn (60 to 70%), cardio (70 to 80%), peak (80 to 90%) and max (90 to 100%) of your max heart rate. Each zone targets different fitness benefits.
What is the difference between max HR and HR reserve?
Max HR is simply 220 minus your age. Heart rate reserve (Karvonen) also subtracts your resting heart rate, which personalizes the zones, often more accurate for fitter individuals.
Which zone burns the most fat?
The fat burn zone burns the highest percentage of calories from fat, but total calories burned are lower than in harder zones. For weight loss, total calories matter more than the zone.
Are these zones safe for everyone?
They are general estimates. If you have a heart condition or are new to exercise, talk to a healthcare professional before training by heart rate zones.

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