Heart Rate Zone Calculator
Get the most out of your workouts by training in the right heart rate zone. Our calculator determines your five heart rate zones based on your age and resting heart rate.
What Is
Heart rate zones are ranges that represent different exercise intensities, from very light (warm-up) to maximum effort. Each zone targets different fitness benefits like fat burning, endurance, or peak performance.
How to Use
- Enter your age
- Enter your resting heart rate (or use default of 70 bpm)
- Optionally enter your maximum heart rate if you know it
- Click Calculate to see your zone breakdown
- Use zones to guide your workout intensity
Related Searches
Frequently Asked Questions
What are the 5 heart rate zones?
Zone 1 (50-60%): warm-up. Zone 2 (60-70%): fat burn. Zone 3 (70-80%): cardio. Zone 4 (80-90%): threshold. Zone 5 (90-100%): max effort.
Which zone is best for fat loss?
Zone 2 (60-70% of max HR) burns the highest percentage of fat for fuel.
How to calculate max heart rate?
Common formula: 220 minus your age. More accurate: 208 - (0.7 x age).
What is a normal resting heart rate?
60-100 bpm is normal. Athletes often have 40-60 bpm.
Should I train in Zone 5?
Zone 5 is for short bursts only. Most training should be in zones 2-3.