Heart Rate Zone Calculator
Calculate training heart rate zones using max HR or Karvonen method. See optimal zones for fat burn and performance.
Estimated Max Heart Rate
190 bpm
Zone 1
Recovery (50-60%)
125 - 138 bpm
Zone 2
Fat Burn (60-70%)
138 - 151 bpm
Zone 3
Aerobic (70-80%)
151 - 164 bpm
Zone 4
Anaerobic (80-90%)
164 - 177 bpm
Zone 5
VO2 Max (90-100%)
177 - 190 bpm
Recommended Zones by Goal
| Weight Loss / Fat Burn | Zone 2 (60-70%) |
| General Fitness | Zone 3 (70-80%) |
| Performance / Speed | Zone 4-5 (80-100%) |
| Active Recovery | Zone 1 (50-60%) |
Max heart rate is estimated using the formula 220 - age. Karvonen method uses heart rate reserve (max HR - resting HR) for more personalized zones. Individual variation can be significant. Consult a healthcare provider for precise zones.
Use the Heart Rate Zone Calculator above to calculate your results. Enter your values and see instant results — all calculations run in your browser.
Disclaimer: This calculator is for informational purposes only and does not constitute tax, financial, or legal advice. Results are estimates based on the information you provide and current rates. Always consult a qualified tax professional or financial advisor for advice specific to your situation.
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