Heart Rate Zone Calculator: Train at the Right Intensity
Training in the right heart rate zone makes your workouts more effective. Whether your goal is fat loss, endurance, or peak performance, our Heart Rate Zone Calculator helps you find your personalized zones.
Maximum Heart Rate Formulas
1. Fox Formula (Most Common)
HRmax = 220 - age
Simple but less accurate for older adults.
2. Tanaka Formula (More Accurate)
HRmax = 208 - 0.7 × age
More accurate for people over 40. Recommended by many exercise physiologists.
3. Gulati Formula (Women-Specific)
HRmax = 206 - 0.88 × age
Developed specifically for women, who tend to have lower max HR than men.
4. Karvonen Formula (Most Individualized)
Target HR = ((HRmax - resting HR) × intensity%) + resting HR
Uses your resting heart rate for a personalized zone. Requires measuring your resting HR.
The 5 Training Zones
| Zone | % of Max HR | Purpose | Feel |
|---|---|---|---|
| Zone 1 | 50–60% | Recovery, warm-up | Very easy, can talk freely |
| Zone 2 | 60–70% | Fat burn, aerobic base | Easy, can hold a conversation |
| Zone 3 | 70–80% | Aerobic endurance | Moderate, short sentences only |
| Zone 4 | 80–90% | Anaerobic threshold | Hard, can only say a few words |
| Zone 5 | 90–100% | VO₂ max, peak power | Maximum effort, can't talk |
The "Fat Burning Zone" Myth
Zone 2 (60–70% of max HR) is called the "fat burning zone" because a higher percentage of calories burned come from fat. However:
- Higher intensity burns more total calories — including more total fat calories
- Zone 2 is still valuable — builds aerobic base, easier to sustain longer
- Best approach — Mix both low-intensity (Zone 2) and high-intensity (Zone 4–5) training
How to Measure Resting Heart Rate
- Measure first thing in the morning, before getting out of bed
- Find your pulse at wrist (radial) or neck (carotid)
- Count beats for 60 seconds (or 30 seconds × 2)
- Average over 3 mornings for accuracy
| Resting HR | Fitness Level |
|---|---|
| 60 or below | Excellent (athlete) |
| 60–69 | Good |
| 70–79 | Average |
| 80–89 | Below average |
| 90+ | High (consult doctor) |
Training by Zone: Workout Examples
Zone 2 (Fat Burn / Endurance)
- 45–90 minutes of easy jogging or cycling
- Can hold a conversation
- 3–4 sessions per week
Zone 4 (Anaerobic / Performance)
- 4 × 4 minute intervals at 85–90% max HR
- 3 minutes recovery between intervals
- 2 sessions per week maximum
Zone 5 (VO₂ Max)
- 30-second sprints at 95% max HR
- 30-second recovery
- 10–15 rounds
- 1 session per week
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