How is max heart rate calculated?

The most common formula is 220 − age, which is quick but approximate. More precise methods include the Tanaka formula (208 − 0.7 × age) or a supervised stress test.

What is the Karvonen method?

The Karvonen method uses your heart rate reserve (max HR − resting HR) to set zones. It is more personalized than percentage-of-max because it accounts for your fitness level.

Which zone burns the most fat?

Zone 2 (60–70% of max) burns the highest percentage of fat, but Zone 4 burns more total calories. For weight loss, total energy expenditure matters most.

What is Zone 2 training good for?

Zone 2 builds aerobic base, improves fat oxidation and mitochondrial density. It is the foundation of endurance training and can be done for long durations without excessive fatigue.

How do I measure my resting heart rate?

Measure immediately after waking, before getting out of bed. Count your pulse for 60 seconds (or 30 seconds × 2). A typical adult resting HR is 60–100 bpm; athletes often have 40–60.

Do I need a chest strap or is a wrist monitor enough?

Wrist optical monitors are convenient and fine for steady-state Zone 2 work, but lag during intervals. A chest strap (ECG-based) is more accurate for high-intensity work, HIIT and Zone 4–5 training where precision matters.

Heart Rate Zones Calculator

Work out your five training zones from your age and resting heart rate — using either the simple 220 − age formula or the more personalised Karvonen method. See the bpm range for recovery, fat burn, aerobic, threshold and VO2 max.

How to use

Enter your age

Type your age to estimate your maximum heart rate.

Enter resting heart rate (optional)

For the Karvonen method, measure your pulse in the morning before getting up.

Choose the method

Pick Simple (220 − age) or Karvonen (with resting HR).

Read your zones

See your 5 training zones with the bpm range for each.

Features

Two calculation methods

Simple (220 − age) and Karvonen (heart rate reserve) — Karvonen is more personalized.

Five training zones

Recovery, fat burn, aerobic, threshold and VO2 max — each with a bpm range.

Max heart rate

See your estimated maximum heart rate used for zone calculation.

Resting HR support

Enter resting heart rate for more accurate zones with the Karvonen method.

Common use cases

Set training zones for running or cycling
Optimize fat burn during cardio workouts
Plan interval training at specific intensities
Track workout intensity using heart rate

Frequently Asked Questions

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