Heart Rate Zone Calculator
The Heart Rate Zone Calculator estimates your personalized training zones in beats per minute using your age and resting heart rate. This tool helps fitness enthusiasts and runners optimize their workouts for better endurance and faster results. Whether you want to burn fat, improve cardiovascular health, or increase speed, this guide provides the data you need.
How Heart Rate Zones Is Calculated
Heart rate zones represent different intensity levels of exercise based on a percentage of your maximum heart rate. The calculation usually starts by estimating your Maximum Heart Rate (MaxHR), which is the fastest your heart can beat per minute.
Max Heart Rate = 220 - Age
Where:
- Max Heart Rate = The estimated maximum beats per minute
- Age = Your current age in years
- Calculate your MaxHR using the standard age-based formula.
- Find your Heart Rate Reserve by subtracting your resting heart rate from MaxHR (Karvonen method).
- Multiply your reserve by the desired zone percentage and add your resting heart rate back.
Using the Heart Rate Reserve method is often more accurate for athletes because it accounts for your specific fitness level and resting physiology.
What Your Heart Rate Zones Means
Understanding your target numbers helps you train smarter by matching your effort to your specific workout goals.
Fat Burning (50-60%)
Stay in this low-intensity zone to warm up or build a base. It is ideal for burning fat calories over long durations without tiring quickly. This zone is easy to maintain and allows for conversation during exercise.
Cardio & Endurance (60-80%)
Train in this moderate range to improve your lung capacity and aerobic system. This is the best zone for building overall stamina for long-distance activities. You will be breathing harder but still able to speak in short phrases.
Anaerobic (80-90%)
Use this high-intensity zone for short intervals to build speed and lactate threshold. You should only sustain this pace for short bursts. This effort is hard, and talking will be very difficult.
Pro Tip
It is normal for your heart rate to drift upward during long workouts. If your heart rate rises above your zone, slow your pace slightly to stay in the target range.
This calculator provides estimates based on standard formulas and is for informational purposes only. It is not a substitute for professional medical advice. Consult a healthcare provider before starting a new exercise program.
Monitor how you feel at different heart rates to ensure your calculated zones match your actual exertion levels.