Medical Disclaimer
This calculator is for informational and educational purposes only.
- Not Medical Advice: The information provided does not constitute medical advice, diagnosis, or treatment.
- Consult a Healthcare Professional: Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
- No Doctor-Patient Relationship: Use of this calculator does not create a doctor-patient relationship.
- Accuracy Not Guaranteed: While we strive for accuracy, we make no warranties regarding the completeness, reliability, or accuracy of this information.
- Emergency Situations: Never disregard professional medical advice or delay in seeking it because of something you have calculated or read on this website.
Heart Rate Zones Calculator
Calculate your personalized heart rate training zones based on your age and fitness level. Choose between standard and Karvonen methods for accurate zone calculations.
Two Methods
Choose between standard 220-age formula or the more precise Karvonen method.
5 Training Zones
Get all five zones with specific BPM ranges and training benefits.
Training Guidance
Each zone includes recommendations and benefits for effective training.
Frequently Asked Questions
What are heart rate training zones?
Heart rate training zones are ranges of heart rates that correspond to different exercise intensities. There are 5 zones: Zone 1 (50-60%) for recovery, Zone 2 (60-70%) for fat burning, Zone 3 (70-80%) for aerobic fitness, Zone 4 (80-90%) for anaerobic training, and Zone 5 (90-100%) for maximum effort.
How is maximum heart rate calculated?
The most common formula is 220 minus your age. For example, a 30-year-old would have an estimated max heart rate of 190 BPM. This is an estimate and individual max heart rates can vary.
What is the Karvonen method?
The Karvonen method uses your heart rate reserve (HRR), which is your max heart rate minus your resting heart rate. Target HR = ((Max HR - Resting HR) x %intensity) + Resting HR. This method is more personalized and accurate.
Which zone is best for burning fat?
Zone 2 (60-70% of max HR) is optimal for fat burning because your body primarily uses fat as fuel at this intensity. However, higher intensity zones burn more total calories.
How do I find my resting heart rate?
Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds or 30 seconds and multiply by 2. Do this for several days and average the results.
Is this calculator accurate for everyone?
The 220-age formula is an estimate. Individual max heart rates can vary by 10-20 BPM. For precise training zones, consider a fitness test with a professional. These calculators provide good starting points for most people.