Heart Rate Zone Calculator
Calculate your optimal heart rate zones for different types of training. Maximize your workouts with targeted heart rate training.
Measure when you wake up, before getting out of bed
How to Calculate Heart Rate Zones for Training
Our heart rate zone calculator gives you personalised target heart rate zones for running, cycling, and general cardio. Enter your age and optionally your resting heart rate; the tool estimates your maximum heart rate and then splits your range into five zones (recovery, aerobic base, aerobic, threshold, and VO2 max) so you can train at the right intensity for fat burn, endurance, or peak performance.
What This Calculator Calculates
The calculator uses your age to estimate maximum heart rate (220 − age). If you enter your resting heart rate, it uses the heart-rate reserve (HRR) method to set zones: each zone is a percentage of the range between your resting and max HR. You get five zones in BPM (beats per minute): Recovery (50–60%), Aerobic Base (60–70%), Aerobic (70–80%), Threshold (80–90%), and VO2 Max (90–100%). These are standard training zones used by coaches and fitness apps; they are estimates and can vary with fitness and genetics.
How to Use the Heart Rate Zone Calculator
Enter your age (required). For more accurate zones, measure your resting heart rate in the morning before getting up and enter it; if you leave it blank, the calculator uses 60 BPM. Click Calculate Heart Rate Zones to see your max HR and each zone in BPM. Use the zone ranges during exercise: stay within a zone by checking your heart rate with a watch, strap, or gym equipment. For example, for an easy run aim for the Aerobic Base zone; for short hard intervals use the Threshold or VO2 Max zone.
What the Results Mean
Maximum heart rate is the estimated upper limit (220 − age); do not use it as a target for sustained exercise. Recovery and Aerobic Base zones are for warm-ups, cool-downs, and most of your weekly volume. Aerobic is moderate effort for building endurance. Threshold is comfortably hard, good for improving race pace. VO2 Max is near-maximal effort for short intervals only. Training in the right zone helps you avoid under- or overtraining. For daily energy needs and fat loss planning, use our TDEE calculator or calorie calculator.
Frequently Asked Questions About Heart Rate Zones
What are heart rate zones?
Zones are ranges of heart rate (e.g. 50–60% of max) used for different training goals: recovery, fat burn, aerobic, anaerobic, and max effort. Training in the right zone helps you meet specific fitness goals without overdoing it.
How do I find my max heart rate?
A common estimate is 220 minus your age. For a more accurate value you can do a supervised max test; this calculator uses the formula estimate. If you have a known max from testing, you could mentally adjust the zones accordingly.
What zone is best for fat loss?
Moderate zones (e.g. 60–70% max HR) are often cited for fat burn during longer sessions. Total calories burned and diet matter more than zone alone. Use our calorie or TDEE calculator to pair zone training with your energy balance.
Should I use a chest strap or watch for heart rate?
Both work. Chest straps are usually more accurate for quick changes; wrist-based optical sensors are convenient. For zone-based training, either is fine as long as you use the same device consistently so your zones match your readings.
Are these zones safe for everyone?
These are general estimates. If you have heart conditions, take medications that affect heart rate, or are new to exercise, get clearance from a doctor before doing high-intensity or zone-based training. Listen to your body and ease into higher zones.
About the Heart Rate Zone Calculator
Our free heart rate zone calculator estimates your target heart rate zones for cardio, fat burn, and recovery based on age and resting heart rate. Use max HR (e.g. 220 − age) or enter your own. Zones help you train at the right intensity. For calorie and energy needs try our TDEE calculator or calorie calculator.
You may also find our TDEE calculator and calorie calculator useful.
Frequently Asked Questions
What are heart rate zones?
Zones are ranges of heart rate (e.g. 50–60% of max) used for different training goals: recovery, fat burn, aerobic, anaerobic, and max effort.
How do I find my max heart rate?
A common estimate is 220 minus your age. For a more accurate value you can do a supervised max test; this calculator uses the formula estimate.
What zone is best for fat loss?
Moderate zones (e.g. 60–70% max HR) are often cited for fat burn during longer sessions. Total calories burned and diet matter more than zone alone.
Should I use a chest strap or watch for heart rate?
Both work. Chest straps are usually more accurate; wrist optical sensors are convenient. Use the same device consistently so zones match your readings.
Are these zones safe for everyone?
These are general estimates. If you have heart conditions or take relevant medications, get medical clearance before high-intensity or zone-based training.