Heart Rate Zone Calculator
Calculate your 5 training heart rate zones using the Karvonen formula or simple percentage method. Optimize workouts by training in the right zone.
Frequently Asked Questions
What is the Karvonen formula?
The Karvonen formula uses your Heart Rate Reserve (HRR = Max HR - Resting HR) to calculate target zones: THR = (HRR x % intensity) + Resting HR. It is more accurate than the simple percentage method because it accounts for individual fitness level through resting heart rate.
What is the best zone for fat burning?
Zone 2 (60-70%) is traditionally called the "fat burning zone" because a higher percentage of calories come from fat. However, higher intensity zones burn more total calories. For weight loss, total calorie burn matters more than fuel source.
How do I find my resting heart rate?
Measure your pulse first thing in the morning, before getting out of bed. Count beats for 60 seconds (or 30 seconds x 2). Average 3-5 morning measurements for accuracy. Normal resting HR is 60-100 bpm; athletes may be 40-60 bpm.
How accurate is the 220-age formula?
The 220-age formula estimates max heart rate with a standard deviation of about 10-12 bpm. For a more accurate max HR, consider a graded exercise test with a physician. The formula is a reasonable starting point for most people.