Heart Rate Zone Calculator
Find your 5 personalised training heart rate zones by age. Choose between the standard % of Max HR method or the more precise Karvonen (Heart Rate Reserve) method. Get exact BPM ranges and know which zone to train in to hit your fitness goals.
All calculations happen in your browser. No data is sent anywhere.
Your details
Heart Rate Zone Training Guide
What are heart rate zones?
Heart rate zones divide exercise intensity into five ranges based on a percentage of your maximum heart rate. Each zone triggers different physiological adaptations: Zone 1 promotes recovery; Zone 2 builds aerobic base and fat metabolism; Zone 3 improves cardiovascular efficiency; Zone 4 raises your lactate threshold; Zone 5 develops peak speed and VO₂ max. Knowing your zones ensures every workout has a clear purpose.
Zone 2 training benefits
Zone 2 (60–70% of max HR) is the cornerstone of endurance training. Sustained work at this intensity multiplies mitochondria in muscle cells, improving the body's ability to use fat as fuel and clearing lactate efficiently. Elite athletes spend 70–80% of total training volume in Zone 2. For general fitness, 3–4 sessions of 30–60 minutes per week at Zone 2 produces measurable aerobic gains within 8–12 weeks without excessive fatigue.
Karvonen method explained
The Karvonen formula (Target HR = HRR × intensity% + resting HR) accounts for your fitness level by using your Heart Rate Reserve — the difference between max HR and resting HR. A trained athlete with a resting HR of 45 bpm has a larger reserve than a sedentary person at 75 bpm, so their zone thresholds are proportionally higher. This makes Karvonen more individually accurate than the simple % of Max HR method, especially for regular exercisers.
How to train each zone
Zone 1: Easy walks, gentle cycling — active recovery on rest days. Zone 2: Conversational-pace running, cycling, or rowing — the base of your aerobic pyramid. Zone 3: Steady tempo efforts; useful but often overused — limit to 1–2 sessions per week. Zone 4: Threshold intervals (e.g. 4×8 min at pace); builds race-specific fitness. Zone 5: Short maximal intervals (e.g. 10×30 s sprints); use sparingly to protect recovery.
Related Tools
Calories Burned Calculator
Estimate calories burned during exercise by activity type, duration, and body weight.
Open calculator →Running Pace Calculator
Calculate your running pace, finish time, or distance for any race or training run.
Open calculator →One Rep Max Calculator
Estimate your 1RM for strength training and find percentage-based working weights.
Open calculator →FAQ
What are heart rate zones?
Heart rate zones are ranges of beats per minute corresponding to different exercise intensities, expressed as percentages of your maximum heart rate. Zone 1 (50–60%) is light recovery work. Zone 2 (60–70%) is aerobic fat-burning. Zone 3 (70–80%) develops cardiovascular fitness. Zone 4 (80–90%) targets your lactate threshold for performance. Zone 5 (90–100%) is maximum-effort output for speed and VO₂ max. Each zone produces different training adaptations when trained consistently.
How do I measure my resting heart rate?
Measure your resting heart rate first thing in the morning, before getting out of bed. Lie still and count your pulse at your wrist or neck for a full 60 seconds, or use a heart rate monitor or smartwatch. For accuracy, take the measurement on 3 consecutive mornings and average the readings. A normal adult resting heart rate is 60–100 bpm. Trained athletes often measure 40–60 bpm due to improved cardiac efficiency.
Which zone burns the most fat?
Zone 2 (60–70% of max HR) is called the fat-burning zone because at this intensity the body relies primarily on fat as its fuel source. However, higher zones burn more total calories per minute even though the fat percentage is lower. For fat loss, Zone 2 steady-state cardio is excellent for building aerobic base and metabolic efficiency, while higher-intensity work (Zones 3–4) in intervals can accelerate total calorie expenditure. A combination of both is optimal.
What is the difference between Karvonen and % of Max HR?
The % of Max HR method applies intensity percentages directly to your estimated maximum heart rate (220 − age). The Karvonen method first calculates your Heart Rate Reserve (max HR − resting HR), applies the intensity percentage to that reserve, then adds resting HR back. Because it factors in your fitness level through resting HR, the Karvonen method produces individually tailored zones and is generally more accurate — particularly for athletes with a lower resting heart rate.
What is Zone 2 training and why is it popular?
Zone 2 training is sustained aerobic exercise at 60–70% of maximum heart rate — an effort level at which you can speak in full sentences but are clearly breathing harder than at rest. It is the intensity at which mitochondrial biogenesis (the creation of new mitochondria) is maximised, improving your body's ability to produce energy aerobically and burn fat efficiently. Endurance athletes, longevity-focused exercisers, and general fitness enthusiasts all prioritise Zone 2 for its health benefits and low recovery cost compared to harder zones.