Free · 5 zones · Visual
Heart Rate
Zones Calculator
Find your 5 training zones by age and resting heart rate — with a clear visual diagram and target ranges.
Fat burn
Cardio & peak
Karvonen & 220-age
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Your heart
Health note: if you have a heart condition or are new to intense exercise, ask your doctor before training at high heart rates.
Your zones
Max HR
190
HR reserve
130
50%60%70%80%90%100%
Zone 2 · Fat burn
114–133 bpm
Builds endurance and burns fat. You can still hold a conversation.
Sessions: 30–60 min, 3–5× per week.
Z1
Warm-up / recovery
Very light, easy breathing. Great for recovery days.
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bpm
Z2
Fat burn / endurance
Conversational pace. The base of most training plans.
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bpm
Z3
Aerobic / cardio
Talk in short sentences. Improves cardiovascular fitness.
—
bpm
Z4
Anaerobic / threshold
Out of breath. Builds speed and lactate tolerance.
—
bpm
Z5
VO₂ max / peak
Maximum effort. Short intervals only.
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bpm
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Zone 2 is the base
Most endurance and fat-loss plans are built on zone 2 — sustainable, conversational pace that improves your aerobic engine.
Higher zones, more calories
Zone 2 burns the highest fat percentage; zones 3–4 burn more total calories but rely more on carbs. A mix is ideal.
Use the talk test
No wearable? If you can talk comfortably, you are in zone 2. Short sentences = zone 3. Can barely speak = zone 4+.
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FAQ
Heart rate zones FAQ
What are heart rate zones?
Heart rate zones are intensity ranges expressed as a percentage of your maximum heart rate. Zone 1–2 build endurance and burn fat, zones 3–4 improve aerobic and anaerobic fitness, and zone 5 is maximal effort.
How do I calculate my maximum heart rate?
The simple formula is 220 minus your age. A more accurate method (Karvonen) uses your resting heart rate to compute heart rate reserve. This calculator supports both.
Which zone burns the most fat?
Zone 2 (60–70% of max HR) burns the highest percentage of calories from fat and is sustainable for long sessions. Higher zones burn more total calories but use more carbs.
What zone should I train in?
Beginners: zones 2–3. For fat loss: mostly zone 2 with some zone 3. For endurance: 80% zone 2 + 20% zones 4–5. For performance: add zone 4 intervals.
What is the Karvonen formula?
It calculates zones from your heart rate reserve (max HR minus resting HR): zone HR = resting HR + percentage × reserve. It personalizes zones to your fitness level.
Is it better to train by heart rate or feel?
Both work. Heart rate gives objective intensity; a wearable or manual pulse check makes it practical. Beginners can combine zones with the "talk test".
What is a good resting heart rate?
60–100 bpm is normal for adults; fit individuals often sit at 40–60 bpm. A lower resting heart rate usually indicates better cardiovascular fitness.
Should I exercise at maximum heart rate?
Rarely. Zone 5 is for short, intense intervals only, and only if you are healthy and cleared for exercise. Most training should stay below 90% of max.