Heart Rate Zone Calculator
Calculate your target heart rate zones for optimal training.
Heart Rate Zone Calculator
Max Heart Rate
190 bpm
Heart Rate Reserve
125 bpm
| Zone | BPM Range | Description |
|---|---|---|
| Zone 1 — Recovery | 128 – 140 | Very light effort, warm-up/cool-down |
| Zone 2 — Fat Burn | 140 – 153 | Light effort, builds endurance, burns fat |
| Zone 3 — Aerobic | 153 – 165 | Moderate effort, improves cardiovascular fitness |
| Zone 4 — Anaerobic | 165 – 178 | Hard effort, increases speed and power |
| Zone 5 — Maximum | 178 – 190 | Maximum effort, short bursts only |
Training with Heart Rate Zones
Heart rate zones help you exercise at the right intensity for your goals. This calculator uses the Karvonen method (Heart Rate Reserve), which is more personalized than simple percentage-of-max calculations because it accounts for your resting heart rate and fitness level.
Choosing the Right Zone
- Weight Loss: Spend most time in Zones 2-3 for sustainable fat burning.
- Endurance: Train primarily in Zone 2 for building aerobic base.
- Performance: Include interval training in Zones 4-5 for speed and power.
- Recovery: Use Zone 1 for warm-ups, cool-downs, and active recovery days.
To find your resting heart rate, check your pulse first thing in the morning before getting out of bed. Count for 60 seconds or count for 15 seconds and multiply by 4.
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