Heart Rate Zone Calculator
Find your target heart rate zones for recovery, endurance, cardio, threshold, and high-intensity training. Switch between the standard formula and the Karvonen method for a more personalized estimate.
Standard zones use a percentage of your estimated max heart rate.
Estimated Max Heart Rate
190 BPM
Selected Method
Standard
Zone 1
50% - 60%Recovery / Warmup
Target range
95 - 114 BPM
Best for easy movement, warmups, cooldowns, and recovery days. Ideal for beginners and anyone coming back from harder sessions.
Zone 2
60% - 70%Fat Burn / Endurance
Target range
114 - 133 BPM
Builds aerobic base and endurance. Great for long steady workouts, general fitness, and most easy running or cycling.
Zone 3
70% - 80%Aerobic / Cardio
Target range
133 - 152 BPM
A moderate training zone that improves cardiovascular fitness. Useful for tempo efforts and intermediate athletes building speed endurance.
Zone 4
80% - 90%Anaerobic / Threshold
Target range
152 - 171 BPM
Hard sustained work near your lactate threshold. Best for experienced exercisers doing structured intervals and race-specific training.
Zone 5
90% - 100%VO2 Max / Sprint
Target range
171 - 190 BPM
Very intense short efforts that train top-end speed and power. Usually reserved for advanced athletes, short intervals, and race sharpening.
How to Use
- Enter your age to estimate your maximum heart rate.
- Add your resting heart rate if you want to use the Karvonen method for more personalized zones.
- Choose Standard for a quick estimate or Karvonen for heart rate reserve based training zones.
- Review your five training zones and use the BPM ranges to guide workouts, recovery sessions, and interval training.
Frequently Asked Questions
What are heart rate zones?
Heart rate zones are training intensity ranges based on a percentage of your maximum heart rate, or on heart rate reserve with the Karvonen method. They help you match each workout to a specific goal like recovery, endurance, tempo work, or speed.
What is the difference between Standard and Karvonen?
The standard method multiplies your estimated max heart rate by a percentage. The Karvonen method uses heart rate reserve, which subtracts your resting heart rate first, then adds it back after applying the training percentage. That usually gives a more individualized range.
Which heart rate zone burns the most fat?
Zone 2 is commonly called the fat burn or endurance zone because it is sustainable and relies heavily on aerobic metabolism. But the best zone depends on your overall fitness goal, schedule, and training plan.
Should I train in Zone 5 often?
Usually no. Zone 5 is very intense and best used sparingly for short intervals, race sharpening, or advanced conditioning. Most people benefit from spending more time in Zones 1 and 2, with higher zones added strategically.