Heart Rate Zones

Find your target heart rate zones for Fat Burn, Cardio, and Peak performance workouts.

Personal Details

Age

Resting Heart Rate (Optional)

Leave blank to use the standard method (220 - Age).

If you know your Resting Heart Rate, we use the Karvonen Method for higher accuracy. Otherwise, we use the standard formula.

Estimated Max Heart Rate

190

Beats Per Minute (BPM)

Fat Burn Zone 95 - 114 BPM

Warm up / Easy conversation pace. Base endurance.

Cardio Zone 114 - 133 BPM

Aerobic intensity. Improves cardiovascular health.

Peak Zone 133 - 152 BPM

Anaerobic. Maximum effort. Improves speed.

* These zones are estimates. Consult a doctor before starting high-intensity workouts.

Understanding Your Heart Rate Zones

Exercising in different heart rate zones targets different aspects of your fitness. By monitoring your heart rate, you can ensure you are training at the right intensity for your specific goals, whether that is burning fat, improving endurance, or increasing speed.

The Calculation Methods

This calculator uses two methods to determine your target heart rate:

Karvonen Method: This is considered the most accurate method because it incorporates your resting heart rate (RHR). It calculates your Heart Rate Reserve (Max HR - RHR) to determine personalized zones.
Standard Method: If you do not know your resting heart rate, we use the simple formula: Max HR = 220 - Age. Target zones are then calculated as percentages of this maximum.

Zone Breakdown

1. Fat Burn Zone (Warm-up / Recovery)
Typically 60-70% of Max Heart Rate. This zone is often referred to as the "Fat Burn" zone because the body burns a higher percentage of calories from fat. It is a comfortable pace where you can carry on a conversation.

2. Cardio Zone (Aerobic)
Typically 70-80% of Max Heart Rate. This zone improves your cardiovascular system and allows you to pump more blood per beat. It strengthens your heart and lungs.

3. Peak Zone (Anaerobic)
Typically 80-90%+ of Max Heart Rate. This is hard intensity. You can only sustain this effort for short periods. It improves your lactate threshold and fast-twitch muscle fibers, improving speed and power.