Health
Heart Rate Zone Calculator
Find your 5 heart rate training zones by age and fitness
Calculation method
Estimated max HR:190 bpm·HR Reserve: 125 bpm
1
Warm-up(Very light)
Active recovery, warm-up, cool-down
128–140 bpm
50–60%
2
Fat Burn(Light)
Fat oxidation, base aerobic fitness
140–153 bpm
60–70%
3
Aerobic(Moderate)
Cardiovascular endurance, stamina
153–165 bpm
70–80%
4
Threshold(Hard)
Lactate threshold, speed, power
165–178 bpm
80–90%
5
VO₂ Max(Maximum)
Peak performance, max interval training
178–190 bpm
90–100%
Not medical advice. Consult a healthcare professional before acting on these results.
## Heart Rate Zone Calculator — Personalised Training Zones
Training in the right heart rate zone ensures every workout session is as effective as it can be. Whether you're building aerobic base, burning fat, or pushing your VO₂ max, working at the right intensity matters.
### The Karvonen Method Explained
The Karvonen formula is the gold standard for personalised HR zone calculation. Unlike simple percentage-of-max methods, it incorporates your *resting* heart rate, which reflects your current cardiovascular fitness.
**Heart Rate Reserve (HRR)** = HRmax − HRresting
**Target HR** = HRresting + (HRR × intensity%)
Because a fitter heart drums fewer times at rest, two people with identical ages and max heart rates but different resting rates will have meaningfully different zones. The Karvonen method captures this variation.
### How to Find Your Max Heart Rate
The classic **Fox formula** (220 − age) is simple and widely used, with typical accuracy of ±10–12 bpm. The **Tanaka formula** (208 − 0.7 × age) is validated by a meta-analysis of 351 studies and performs slightly better for adults over 40.
For athletes, neither formula is perfectly accurate. A proper VO₂ max test or an all-out treadmill sprint test gives the true HRmax.
### Training Tips for Each Zone
**Zone 1 — Warm-up & Recovery (50–60%)**
Use this zone for warm-ups, cool-downs, and active recovery days. Very gentle effort — you can easily hold a full conversation.
**Zone 2 — Fat Burning & Base Fitness (60–70%)**
The most important zone for endurance athletes. Burning primarily fat for fuel, improving mitochondrial density, and building aerobic capacity without significant fatigue. You can speak in short sentences.
**Zone 3 — Aerobic Endurance (70–80%)**
Uncomfortable but sustainable for moderate durations. Improves cardiovascular efficiency and stamina. You can speak in broken sentences.
**Zone 4 — Threshold Training (80–90%)**
Raises your lactate threshold — the point at which lactic acid accumulates faster than your body can clear it. Harder to sustain, measurably improves race pace. Speech is difficult.
**Zone 5 — VO₂ Max (90–100%)**
Short, maximum-intensity bursts. Develops peak aerobic power and neuromuscular efficiency. Sustainable only for seconds to a few minutes. Use sparingly (1–2 sessions per week).
Frequently Asked Questions
What are the 5 heart rate training zones?
Zone 1 (50–60%): very light effort, warm-up and recovery. Zone 2 (60–70%): light aerobic, fat burning and base fitness. Zone 3 (70–80%): moderate aerobic, cardiovascular endurance. Zone 4 (80–90%): hard effort, lactate threshold training. Zone 5 (90–100%): maximum effort, VO₂ max and interval training.
What is the Karvonen formula?
The Karvonen method uses Heart Rate Reserve (HRR = HRmax − HRrest) to calculate zones: Target HR = HRrest + (HRR × intensity%). It accounts for your current fitness level via resting heart rate, so two people with the same max HR but different resting HRs get different zones.
How do I measure my resting heart rate?
Measure it first thing in the morning before getting out of bed. Count your pulse at your wrist or neck for 60 seconds, or use a fitness tracker. Normal resting HR ranges from 60–100 bpm; well-trained athletes may have resting HR below 50 bpm.
What is max heart rate and how is it estimated?
Maximum heart rate (HRmax) is the highest number of beats per minute your heart can achieve. The Fox formula (220 − age) gives a rough estimate. The Tanaka formula (208 − 0.7 × age) is slightly more accurate for older adults. For the most precise result, a graded exercise test is needed.
Which zone should I train in most?
Most training programs recommend spending 70–80% of sessions in Zone 2 (easy aerobic) and 20% in Zones 4–5 (high intensity). This "polarised" approach builds the aerobic base efficiently while improving top-end performance, and reduces injury risk from overtraining.
Should I use the Karvonen method or the percentage method?
The Karvonen method is more personalised because it accounts for resting HR. Two people with the same age and max HR but different fitness levels will have different zones. Use Karvonen if you know your resting HR. Use percentage-of-max if you just want a quick reference.