Your heart rate shows how hard you are exercising. Training in the right zone helps you build endurance, burn fat or improve speed without overdoing it. This calculator finds your maximum heart rate and the five common zones from your age and resting heart rate.
How to use the heart rate zone calculator
- Enter your age.
- Enter your resting heart rate. Count your pulse for 60 seconds in the morning before getting out of bed.
- Choose the method. Karvonen uses your resting rate and suits most people; the simple method only uses your age.
Formulas
Maximum heart rate = 220 − age
Tanaka formula (alternative) = 208 − 0.7 × age
Karvonen target = resting rate + (maximum − resting rate) × intensity %
Simple target = maximum × intensity %| Zone | Intensity | What it feels like |
|---|---|---|
| Zone 1 | 50 – 60% | Very light, warm-up and recovery |
| Zone 2 | 60 – 70% | Light, easy to talk; builds endurance and burns fat |
| Zone 3 | 70 – 80% | Moderate, breathing harder; improves fitness |
| Zone 4 | 80 – 90% | Hard, can speak only a few words |
| Zone 5 | 90 – 100% | Maximum effort, short bursts only |
Example
You are 30 with a resting heart rate of 70, using the Karvonen method.
- Maximum heart rate: 220 − 30 = 190 bpm (Tanaka: 187 bpm)
- Heart rate reserve: 190 − 70 = 120
- Zone 2 (fat burning): 70 + 120 × 60% to 70 + 120 × 70% = 142 – 154 bpm
- Zone 3 (cardio): 154 – 166 bpm
Important
- These formulas give an estimate. Your true maximum can be 10 to 15 beats higher or lower.
- Some medicines, such as beta blockers, lower the heart rate, so the zones won't apply.
- If you have a heart condition, high blood pressure or feel chest pain, dizziness or breathlessness, stop and consult a doctor before training by heart rate.
FAQ
What is a normal resting heart rate?
For most adults it is between 60 and 100 beats per minute. Fit people and athletes often have lower rates.
Which zone burns the most fat?
Zone 2 uses fat as a larger share of its fuel, but harder zones burn more total calories per minute. For weight loss, total calories burned and your diet matter most. See the calories burned calculator.
How do I measure my heart rate during exercise?
Use a fitness band or chest strap, or count your pulse at the wrist for 15 seconds and multiply by 4.