Heart Rate Zone Calculator

Age (years)

Resting Heart Rate (bpm) Optional Required for Karvonen formula

Formula

Standard (% of Max HR) Karvonen (Heart Rate Reserve)

Your Heart Rate Zones

Max HR: - bpm

Zone 1 Recovery

- bpm

50-60%

Light activity for warm-up, cool-down, and active recovery. Improves overall health and aids recovery.

Zone 2 Fat Burn

- bpm

60-70%

Comfortable pace for building aerobic base. Burns fat efficiently and improves cardiovascular fitness.

Zone 3 Aerobic

- bpm

70-80%

Moderate intensity for building endurance. Improves cardiovascular and respiratory systems.

Zone 4 Threshold

- bpm

80-90%

High intensity near lactate threshold. Increases speed endurance and anaerobic capacity.

Zone 5 Max Effort

- bpm

90-100%

Maximum intensity for short bursts. Develops speed and power. Use sparingly.

Frequently Asked Questions

What are heart rate zones?

Heart rate zones are ranges of heart beats per minute that correspond to different exercise intensities. Training in different zones produces different physiological benefits:

Zone 1 (50-60%): Recovery and warm-up
Zone 2 (60-70%): Fat burning and base fitness
Zone 3 (70-80%): Aerobic endurance
Zone 4 (80-90%): Lactate threshold and speed
Zone 5 (90-100%): Maximum performance

Your maximum heart rate is estimated using the formula: 220 - your age.

How do I find my resting heart rate?

To accurately measure your resting heart rate:

Measure first thing in the morning before getting out of bed
Sit or lie down for at least 5 minutes before measuring
Place two fingers on your wrist or neck to find your pulse
Count the beats for 60 seconds, or count for 15 seconds and multiply by 4
Measure for several days and take the average for best accuracy

Average resting heart rate for adults is 60-100 bpm. Athletes often have lower resting rates (40-60 bpm).

Which heart rate zone is best for weight loss?

While Zone 2 (60-70%) is often called the "fat-burning zone," the best approach for weight loss depends on your goals:

Zone 2: Burns a higher percentage of calories from fat, sustainable for longer workouts
Zone 3-4: Burns more total calories per minute, leading to greater overall calorie deficit
HIIT (Zones 4-5): Creates afterburn effect (EPOC), burning calories even after exercise

For most people, a mix of Zone 2 training with occasional higher-intensity sessions produces the best results for sustainable weight loss.

What is the difference between the Karvonen and standard formula?

Both formulas calculate heart rate training zones, but they work differently:

Standard Formula: Simply calculates zones as a percentage of your maximum heart rate (220 - age). Easy to use but less personalized.
Karvonen Formula: Uses your Heart Rate Reserve (HRR = Max HR - Resting HR) and adds your resting heart rate back. Formula: Target HR = (HRR x %) + Resting HR

The Karvonen formula is generally considered more accurate because it accounts for your fitness level (reflected in your resting heart rate). Athletes with lower resting heart rates will see more personalized zones with Karvonen.