What are heart rate zones?

Heart rate zones are ranges of heart rates, expressed as percentages of your maximum heart rate, that help you target specific training goals. Different zones emphasize different training benefits such as fat burning, improving endurance, or increasing anaerobic capacity.

How do I calculate my maximum heart rate?

The most common formula is 220 minus your age, though this is a general estimate. For more accuracy, the Tanaka formula (208 - 0.7 × age) or the Fox formula (220 - age) can be used. For the most precise measurement, a supervised maximum effort test with a healthcare professional is recommended.

What is the fat burning zone?

The fat burning zone typically occurs at 50-60% of your maximum heart rate. While this zone burns a higher percentage of calories from fat (compared to carbs), moderate to high intensity exercise burns more total calories overall, which may lead to more fat loss in the long run.

How can I measure my heart rate during exercise?

You can measure your heart rate manually by counting your pulse for 15 seconds and multiplying by 4. For greater accuracy and continuous monitoring, use a heart rate monitor chest strap or a fitness watch with heart rate tracking capabilities.

Fitness Optimization Tool

Heart Rate Zone Calculator

Optimize your workouts by calculating personalized heart rate zones based on your age, fitness level, and resting heart rate.

5 Training Zones Visual Charts Downloadable Results

How to Use This Calculator

Enter Your Age

Start by entering your current age in years. This is used to estimate your maximum heart rate.

Input Your Resting Heart Rate

Measure your heart rate when completely at rest, typically first thing in the morning before getting out of bed.

Select Your Fitness Level

Choose between beginner, intermediate, or advanced based on your current fitness and training experience.

Choose Calculation Method

Select between Traditional, Tanaka, or Karvonen formulas based on your preference or trainer's recommendation.

Age (years)

Resting Heart Rate (bpm)

Typical values range from 60-100 bpm for adults

Fitness Level

Beginner

Intermediate

Advanced

Calculation Method

Traditional (220 - Age)

Tanaka (208 - 0.7 × Age)

Karvonen (HRR Method)

Training Recommendations

Heart Rate Zone	Ideal For	Recommended Workouts
Zone 1: Recovery (50-60%)	Active recovery, warm-up, cool-down	Light walking Gentle yoga Easy cycling
Zone 2: Fat Burning (60-70%)	Improving fat metabolism, endurance foundation	Long walks Light jogging Easy swimming
Zone 3: Aerobic (70-80%)	Cardiovascular health, aerobic endurance	Steady pace running Cycling Swimming Cardio machines
Zone 4: Threshold (80-90%)	Improving lactate threshold, increasing stamina	Tempo runs Interval training Hill repeats
Zone 5: Performance (90-100%)	Maximum performance, speed development	Sprint intervals HIIT Race pace efforts (brief duration)

These recommendations should be adjusted based on your individual fitness level, goals, and any health conditions. Always consult with a healthcare professional before starting a new exercise program.

How Our Calculator Works

Understanding the science behind heart rate zone calculations and why it matters for your training

Multiple Formulas

Our calculator uses three scientifically-validated formulas to calculate your maximum heart rate:

Traditional: 220 - Age
Tanaka: 208 - (0.7 × Age)
Karvonen: Uses heart rate reserve

Zone Calculation

Once your maximum heart rate is determined, we calculate your five training zones:

Zone 1: 50-60% of max HR

Zone 2: 60-70% of max HR

Zone 3: 70-80% of max HR

Zone 4: 80-90% of max HR

Zone 5: 90-100% of max HR

Fitness Adjustments

We adjust recommendations based on your fitness level:

B Beginner: Focus on Zones 1-3, gradually introducing higher zones

I Intermediate: Balanced training across all zones with targeted workouts

A Advanced: Periodized training with specialized Zone 4-5 workouts

Understanding Heart Rate Training Zones

Heart rate zone training is a method of exercise that uses your heart rate to gauge the intensity of your physical activity. By dividing your heart rate range into different zones, you can target specific physiological adaptations and fitness goals. This approach helps optimize your training efficiency and ensures you're working at the right intensity for your desired outcomes.

Zone 1: Recovery (50-60% MHR)

This is the easiest zone, ideal for warm-ups, cool-downs, and recovery days.

Promotes blood flow to muscles
Enhances recovery between harder workouts
Builds an aerobic base
Very sustainable - can be maintained for hours

Zone 2: Fat Burning (60-70% MHR)

Often called the "fat burning zone" because a higher percentage of calories come from fat.

Improves fat metabolism and utilization
Strengthens the cardiovascular system
Builds muscular endurance
Can be sustained for long periods (1-3 hours)

Zone 3: Aerobic (70-80% MHR)

The aerobic training zone that improves your cardiorespiratory system.

Increases the size and strength of your heart
Builds more capillaries to deliver oxygen
Expands lung capacity
Sustainable for moderate durations (30-60 minutes)

Zone 4: Threshold (80-90% MHR)

This challenging zone occurs near your lactate threshold, where lactic acid begins to accumulate.

Pushes your lactate threshold higher
Trains your body to clear lactic acid faster
Significantly improves cardiovascular fitness
Limited sustainability (15-30 minutes total)

Zone 5: Performance (90-100% MHR)

The maximum effort zone that can only be sustained for short periods.

Increases maximum oxygen uptake (VO2 max)
Develops neuromuscular speed and power
Pushes your absolute limits
Very short sustainability (few minutes at most)

Heart Rate Calculation Methods

There are several ways to calculate your maximum heart rate and training zones:

Traditional Formula (Fox)

Maximum Heart Rate = 220 - Age

This is the most commonly used formula, but tends to overestimate MHR for younger people and underestimate it for older people.

Tanaka Formula

Maximum Heart Rate = 208 - (0.7 × Age)

A more accurate formula based on more recent research, especially for older adults.

Karvonen Formula (Heart Rate Reserve)

Target HR = ((Max HR - Resting HR) × Intensity%) + Resting HR

Accounts for individual fitness by incorporating resting heart rate, providing more personalized zones.

Frequently Asked Questions

What are heart rate training zones?

Heart rate training zones are ranges of heart rate values, calculated as percentages of your maximum heart rate, that help you target specific training goals. Each zone has different physiological effects and benefits. Zone 1 (50-60%) is for recovery, Zone 2 (60-70%) focuses on fat burning, Zone 3 (70-80%) develops aerobic endurance and cardiovascular health, Zone 4 (80-90%) improves lactate threshold, and Zone 5 (90-100%) enhances maximum performance.

Why should I train in different heart rate zones?

Training in different heart rate zones helps you develop various aspects of fitness while minimizing the risk of overtraining. Lower zones improve fat metabolism and recovery, middle zones develop aerobic endurance and cardiovascular health, and higher zones improve performance, speed, and power. A well-balanced training program includes work in multiple zones to create complete fitness.

Which heart rate calculation method is most accurate?

The Karvonen method (Heart Rate Reserve) is generally considered the most accurate formula for calculating training zones because it accounts for your resting heart rate, which reflects your current fitness level. The Tanaka formula (208 - 0.7 × Age) is more accurate than the traditional formula (220 - Age) for estimating maximum heart rate. However, for the most accurate results, professional lab testing with exercise physiologists is recommended.

How do I measure my resting heart rate?

To measure your resting heart rate: 1) Take the measurement first thing in the morning before getting out of bed, when you're completely relaxed. 2) Find your pulse at your wrist (radial artery) or neck (carotid artery). 3) Count the beats for 60 seconds, or count for 30 seconds and multiply by 2. 4) For the most accurate results, measure on multiple mornings and take the average. Many fitness watches and heart rate monitors can also measure your resting heart rate automatically.

Is the fat burning zone best for weight loss?

While the fat burning zone (60-70% of maximum heart rate) burns a higher percentage of calories from fat compared to carbohydrates, higher intensity exercise (Zones 3-5) burns more total calories overall. For effective weight loss, a combination approach is best: some longer workouts in Zones 1-2 to improve fat metabolism, combined with higher intensity intervals in Zones 3-5 to maximize calorie burn and improve fitness. Diet also plays a crucial role in weight loss.

How often should I train in each zone?

A balanced training approach for general fitness might include: 1) 1-2 sessions per week in Zones 1-2 (longer, easier workouts), 2) 1-2 sessions per week in Zone 3 (moderate intensity), and 3) 1 session per week in Zones 4-5 (high intensity intervals). The exact distribution depends on your goals, fitness level, and available time. Most recreational athletes should spend about 80% of their training time in Zones 1-2 and only 20% in Zones 3-5 to optimize improvement while preventing overtraining.

What heart rate monitor is best for zone training?

Chest strap heart rate monitors (like Polar H10, Garmin HRM-Pro, or Wahoo TICKR) are the most accurate option for heart rate zone training. Wrist-based optical heart rate monitors on fitness watches (like those from Garmin, Apple, Fitbit, etc.) are convenient but may be less accurate during high-intensity exercise or activities with wrist movement. The best monitor is one that you'll consistently use, that's compatible with your other devices or apps, and that fits your budget.