Heart Rate Zones Calculator — by Age

Frequently asked questions

What are heart rate training zones?

Heart rate training zones are ranges of heart rate intensity, typically expressed as a percentage of your maximum heart rate (HRmax). The standard 5-zone model divides training into: Zone 1 (50-60% — recovery/very light), Zone 2 (60-70% — fat burn/light), Zone 3 (70-80% — aerobic/moderate), Zone 4 (80-90% — anaerobic/hard), and Zone 5 (90-100% — VO2max/maximum). Training in different zones targets specific physiological adaptations.

What is the Karvonen method and when should I use it?

The Karvonen method (Heart Rate Reserve method), developed by Martti Karvonen in 1957, calculates training zones using Heart Rate Reserve (HRR = MaxHR − Resting HR). Formula: Target HR = (HRR × intensity%) + Resting HR. It is more accurate than simple % of MaxHR because it accounts for your fitness level (lower resting HR = higher fitness). Use Karvonen when you know your resting heart rate for more personalized zones.

How do I calculate my maximum heart rate?

Our calculator uses the Tanaka formula (208 − 0.7 × age), which is more accurate than the classic 220 − age formula according to research published in JACC (2001). For example, a 35-year-old has an estimated max HR of 208 − (0.7 × 35) = 184 bpm. For the most accurate max HR, perform a medically supervised stress test or a field test (e.g., all-out 1-mile run).

What is the fat-burning zone?

Zone 2 (60-70% of max HR) is often called the "fat-burning zone" because the body uses a higher proportion of fat as fuel at moderate intensities. However, higher-intensity exercise burns more total calories per minute. For fat loss, a combination of Zone 2 training for endurance and higher-intensity intervals is most effective.

How long should I train in each zone?

Training time distribution depends on your goals. A common model: Zone 1-2 (easy, 70-80% of total training volume) builds aerobic base and aids recovery; Zone 3 (moderate, 10-15%) improves lactate threshold; Zone 4-5 (hard, 5-10%) builds speed, power, and VO2max. Beginners should spend most time in Zones 1-2. Advanced athletes may follow polarized training (mostly Zone 1 + some Zone 4-5, little Zone 3).

What is VO2max and what does Zone 5 training do?

VO2max is the maximum rate of oxygen consumption during intense exercise and is considered the gold standard of cardiovascular fitness. Zone 5 training (90-100% of max HR) directly stimulates improvements in VO2max, cardiac output, and fast-twitch muscle fiber recruitment. Due to its high intensity, Zone 5 sessions should be brief (30-60 seconds to 3-4 minutes) and are typically done during interval training.