Heart Rate Zones
Calculate your heart rate training zones based on your age and resting heart rate. Optimize your cardio for fat burning, endurance, or performance.
Understanding Heart Rate Zones
Heart rate training zones help you exercise at the right intensity for your goals. Training in different zones produces different physiological adaptations — from fat burning to peak cardiovascular performance.
This calculator uses the Karvonen formula, which factors in your resting heart rate for more personalized zones. If you don't know your resting heart rate, measure it first thing in the morning before getting out of bed.
Which Zone Should You Train In?
- Fat loss: Spend most time in Zone 2 (60-70%). Long, easy sessions burn the highest percentage of calories from fat.
- Endurance: Mix Zone 2 and Zone 3 (60-80%). Build your aerobic base for running, cycling, or swimming.
- Performance: Include Zone 4-5 intervals (80-100%). Improve your lactate threshold and VO2 max with HIIT sessions.
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