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Heart Rate Zone Calculator
Calculate your target heart rate zones for optimal training and fat burning. Understand the different intensity levels for cardio workouts.
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Understanding Heart Rate Zones
Training in specific heart rate zones allows you to target different physiological adaptations, from fat burning to endurance and maximum performance.
The 5 Training Zones
- Zone 1 (Very Light): Warm-up and recovery. Improves overall health and helps recovery.
- Zone 2 (Light): Fat burning and basic endurance. The body becomes more efficient at oxidizing fat.
- Zone 3 (Moderate): Aerobic fitness. Improves blood circulation and skeletal muscle efficiency.
- Zone 4 (Hard): Anaerobic threshold. Increases maximum performance capacity and lactate tolerance.
- Zone 5 (Maximum): Peak performance. Develops maximum speed and power (for short bursts).
⚠️ Safety First
Before starting any high-intensity training (Zone 4 or 5), consult with a healthcare professional, especially if you have pre-existing heart conditions.
💡 Expert Tip from Dr. Alex M.
For the most accurate zones, enter your Resting Heart Rate (RHR). The Karvonen formula (which uses RHR) accounts for your individual fitness level better than the standard "220 minus age" formula.
Frequently Asked Questions
What is my maximum heart rate?
The most common formula for estimating maximum heart rate is 220 minus your age. For example, if you are 30 years old, your estimated max heart rate is 190 bpm.
Which heart rate zone burns the most fat?
Zone 2 (60-70% of max heart rate) is often called the "Fat Burning Zone" because the body relies primarily on fat stores for energy at this intensity.
Why is resting heart rate important?
A lower resting heart rate generally indicates better cardiovascular fitness and heart function. It means your heart is more efficient at pumping blood.