Heart Rate Zone Calculator
Calculate your maximum heart rate and personalized training zones for fat burning, cardio fitness, and peak performance.
Your Details
Measure after waking, before getting up.
Your Heart Rate Zones
Maximum Heart Rate
190 bpm
Resting HR: 65 bpm · Reserve: 125 bpm
Formula: 220 – 30 = 190 bpm (age-based estimate)
Zone 1 — Warm Up
Recovery, light cardio
128–140 bpm
50–60%
Zone 2 — Fat Burn
Fat burning, endurance base
140–153 bpm
60–70%
Zone 3 — Cardio
Cardiovascular fitness
153–165 bpm
70–80%
Zone 4 — Hard
High-performance, lactate
165–178 bpm
80–90%
Zone 5 — Peak
Maximum effort, VO2 max
178–190 bpm
90–100%
⚠️ These are estimates based on the standard age-based formula (220 – age). Individual max heart rates can vary by ±10–20 bpm. Use a heart rate monitor during exercise for accurate real-time tracking.
How It Works
Your maximum heart rate is estimated using the standard formula: MaxHR = 220 – Age. This gives a reliable estimate for most adults, though individual variation is ±10–20 bpm.
Karvonen Method: Uses Heart Rate Reserve (MaxHR – Resting HR). Target HR = Resting HR + (HRR × % intensity). This accounts for your fitness level and is more personalised.
% Max Method: Simply calculates a percentage of your maximum heart rate. Simpler but doesn't account for fitness level.