Heart Rate Zone Calculator
Standard formula using 220 minus your age. Simple but may not account for individual variation.
Understanding Heart Rate Training Zones
Heart rate training zones are ranges of heart rates that correspond to different exercise intensities. Training in specific zones helps you achieve different fitness goals, from fat burning to improving speed and power.
The Five Heart Rate Zones
Zone 1: Recovery (50-60%)
Very light intensity ideal for warm-ups, cool-downs, and active recovery days. You can easily hold a conversation.
Zone 2: Fat Burn (60-70%)
Light intensity where your body primarily burns fat for fuel. Sustainable for long periods. Great for building aerobic base.
Zone 3: Aerobic (70-80%)
Moderate intensity that improves cardiovascular efficiency. You can speak in short sentences.
Zone 4: Anaerobic (80-90%)
Hard intensity that increases your lactate threshold. Speaking becomes difficult. Limited to minutes at a time.
Zone 5: Maximum (90-100%)
Maximum effort for short bursts. Develops peak power and speed. Only sustainable for seconds to a minute.
Calculation Methods Explained
| Method | Formula | Best For |
|---|---|---|
| Standard (220 - Age) | Max HR = 220 - age | General fitness, beginners |
| Custom Max HR | Your measured max HR | Athletes who've done max HR tests |
| Karvonen Method | Target = Resting + (HRR × %) | More personalized, accounts for fitness level |
How to Measure Your Resting Heart Rate
- Measure first thing in the morning before getting out of bed
- Place two fingers on your wrist or neck pulse
- Count beats for 60 seconds (or 30 seconds × 2)
- Repeat for several days and average the results
- A typical resting HR is 60-100 BPM; athletes may be 40-60 BPM
Training Zone Guidelines
- 80/20 Rule: Spend 80% of training in Zones 1-2, 20% in Zones 3-5
- Fat Loss: Focus on Zone 2 for longer sessions
- Endurance: Build base in Zone 2, add Zone 3 work
- Speed/Power: Include Zone 4-5 intervals with recovery
- Recovery: Use Zone 1 between hard workouts
Frequently Asked Questions
What is my maximum heart rate?
Your maximum heart rate is the highest number of beats per minute your heart can achieve during maximum effort exercise. The most common estimation is 220 minus your age, though this can vary by 10-20 BPM between individuals. For the most accurate number, consider a supervised max HR test.
Which zone is best for burning fat?
Zone 2 (60-70% of max HR) is often called the "fat burn zone" because your body primarily uses fat for fuel at this intensity. However, higher-intensity exercise burns more total calories. For fat loss, a mix of Zone 2 endurance work and higher-intensity intervals is often most effective.
What is the Karvonen method?
The Karvonen method (Heart Rate Reserve method) calculates zones using your resting heart rate, making it more personalized. It accounts for your current fitness level since a lower resting HR indicates better cardiovascular fitness. This method is more accurate than simple percentage of max HR.
How do I know if I'm in the right zone?
Use a heart rate monitor (chest strap or wrist-based) for accuracy. You can also use the "talk test": Zone 1-2, you can hold a conversation; Zone 3, short sentences; Zone 4, only a few words; Zone 5, can't talk at all.
Why does my heart rate vary day to day?
Many factors affect heart rate: sleep quality, stress, hydration, caffeine, temperature, illness, and accumulated fatigue. If your heart rate seems unusually high at a given effort level, it may indicate you need more recovery.
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