Heart Rate Zone Calculator
Enter age and resting heart rate to calculate your 5 heart rate training zones.
Calculate your personalized 5 heart rate training zones based on your age and resting heart rate. Train in the right zone for fat burning, aerobic fitness, or peak performance. Uses both the simple percentage-of-max method and the more accurate Karvonen formula.
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Last reviewed: April 2026Report an error
Max Heart Rate
185 bpm
Max HR: 185 bpm (220 − 35). Training zones calculated by % of max HR.
Zone 1 — Recovery
Active recovery, fat burn
93–111 bpm
Zone 2 — Aerobic Base
Endurance, fat burn, easy cardio
111–130 bpm
Zone 3 — Aerobic
Cardiovascular fitness
130–148 bpm
Zone 4 — Threshold
Speed, lactate threshold
148–167 bpm
Zone 5 — Max
Sprint, VO2 max, short bursts
167–185 bpm
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How to Use This HR Zones Calculator
- Enter your age.
- Enter your resting heart rate (measure first thing in the morning before getting up).
- Select calculation method (Max HR % or Karvonen).
- Read your 5 training zones and the primary benefit of each.
Frequently Asked Questions
- Zone 2 (60–70% max HR) burns the highest percentage of calories from fat. However, higher intensity zones burn more total calories even if a lower percentage is from fat.
- Sit quietly for 10 minutes, then count your pulse for 60 seconds. Morning, before getting out of bed, is the most accurate time to measure.
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