Heart Rate Zone Calculator
Calculate your five heart rate training zones using the Karvonen method based on your age and resting heart rate.
✓ Runs in your browser · Updated 2026-03-31Enter values and click Find My Zones to see results
What Are Heart Rate Zones?
Heart rate zones are ranges of heart rate that correspond to different exercise intensities. Training in specific zones helps you target different fitness goals — from fat burning to improving cardiovascular endurance and maximum performance.
The Karvonen Method
The Karvonen method uses your heart rate reserve (HRR) — the difference between your maximum and resting heart rates — to calculate more personalised target zones.
Max HR = 220 − Age
Target HR = ((Max HR − Resting HR) × % Intensity) + Resting HR
Understanding Each Zone
Zone 1 (50–60%): Warm-up and recovery. Very light effort, suitable for beginners and active recovery days.
Zone 2 (60–70%): Fat burning zone. Comfortable pace where your body primarily uses fat as fuel. Best for long, steady sessions.
Zone 3 (70–80%): Aerobic zone. Improves cardiovascular fitness and endurance. Moderate effort where you can still hold a conversation.
Zone 4 (80–90%): Anaerobic threshold. High intensity that builds speed and power. Breathing is heavy; conversation becomes difficult.
Zone 5 (90–100%): Maximum effort. Sustainable only for very short bursts. Used for sprints and peak performance training.
How to Measure Resting Heart Rate
Measure your resting heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds, or for 15 seconds and multiply by 4. Do this for 3 consecutive days and take the average for the most accurate reading.
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Frequently Asked Questions
What is the Karvonen method?
The Karvonen method calculates heart rate zones using Heart Rate Reserve (HRR = Max HR − Resting HR). It is more personalised than simple percentage-of-max methods because it accounts for your resting heart rate.
What zone should I train in to burn fat?
Zone 2 (60-70% HRR) is the fat-burning zone where the highest percentage of calories comes from fat. However, higher-intensity zones burn more total calories. A mix of zones is ideal for overall fitness.