What are the 5 heart rate zones?

Zone 1 Recovery (50–60% of max), Zone 2 Endurance (60–70%, the fat-burning base zone), Zone 3 Aerobic (70–80%), Zone 4 Threshold (80–90%), and Zone 5 Maximum (90–100%). Enter your age above and this calculator gives you the BPM range for each zone.

How do you calculate heart rate zones by age?

First estimate max heart rate from age — Tanaka (208 − 0.7 × age) or the classic 220 − age — then take fixed percentage bands of it, or of your heart rate reserve if you know your resting heart rate (the Karvonen method). This tool does all of that from just your age, optionally plus resting heart rate.

What is the Karvonen formula for target heart rate?

Target HR = resting HR + intensity × (max HR − resting HR). It personalizes zones using your heart rate reserve, so two people the same age get different zones if their resting heart rates differ. This calculator switches to Karvonen automatically when you enter a resting heart rate.

What is a good resting heart rate?

For most adults, 60–100 bpm is the typical range; trained endurance athletes often sit at 40–60 bpm. Measure it first thing in the morning before getting up. If yours is below 30 or above 120 bpm, this tool will ask you to double-check the reading.

What heart rate zone burns the most fat?

Zone 2 (60–70% of max, or of heart rate reserve with Karvonen) is called the fat-burning zone because a higher share of calories comes from fat there — though higher zones burn more total calories. For the average person, most weekly training time belongs in Zone 2.

How accurate is the 220 minus age max heart rate formula?

It is a rough population average and can miss an individual by 10–15 bpm; the Tanaka formula (208 − 0.7 × age) fits measured data better on average. Both are estimates — a lab or field max test is the only way to know your true max. This tool offers both formulas so you can compare.

Heart Rate Zone Calculator

What is Heart rate zone calculator?

Heart Rate Zone Calculator — Find your five heart rate training zones from your age and resting heart rate. Get BPM ranges for each zone plus your max heart rate estimate.

All math comes from the vendored fitness-calc engine (finegym-io/fitness-calc, MIT, pure TypeScript) — no hand-written formulas. Max heart rate is estimated with Tanaka (208 − 0.7 × age, rounded) or Fox (220 − age), per your choice. When you provide a resting heart rate, zones use the Karvonen heart-rate-reserve method: target = resting HR + intensity × (max HR − resting HR). Without it, zones use the standard percentage-of-max method. The five bands are fixed by the engine: 50–60% (Recovery), 60–70% (Endurance), 70–80% (Aerobic), 80–90% (Threshold), 90–100% (Maximum), rounded to whole bpm. Honest limits: max heart rate formulas are population estimates and can be off by 10–15 bpm for an individual; wrist sensors lag and misread during intervals; the zones are training guides, not medical thresholds.

Why use this heart rate zone calculator?

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Built for heart rate zone calculator

Find your five heart rate training zones from your age and resting heart rate. Get BPM ranges for each zone plus your max heart rate estimate.

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Transparent & honest

Max heart rate is estimated, never measured — individual error of 10–15 bpm is normal.

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Private by design

Everything runs in your browser. Your inputs never leave your device.

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Works everywhere

Fully responsive — perfect on desktop, tablet, and mobile. No app needed.

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Regularly updated

Regularly maintained and reviewed to ensure accuracy.

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Free forever

No accounts, no limits, no watermarks. Use Heart Rate Zone Calculator as much as you need.

How to use Heart Rate Zone Calculator

1Enter your age in the "Age" field — it drives the max heart rate estimate.
2Optionally add your resting heart rate (measured first thing in the morning) to switch on the more personal Karvonen method.
3Pick the max heart rate formula: Tanaka (default, 208 − 0.7 × age) or the classic Fox (220 − age).
4Run the calculator to get your five zones with BPM ranges.
5Train mostly in Zone 2 for base fitness, and check the method note so you know exactly how the ranges were computed.

What can you do with Heart Rate Zone Calculator?

Heart rate zones by age — Find your five heart rate training zones from your age and resting heart rate.
Karvonen heart rate calculator — Find your five heart rate training zones from your age and resting heart rate.
Target heart rate calculator — Find your five heart rate training zones from your age and resting heart rate.
Max heart rate calculator — Find your five heart rate training zones from your age and resting heart rate.
Fat burning heart rate zone — Find your five heart rate training zones from your age and resting heart rate.

Good to know

Max heart rate is estimated, never measured — individual error of 10–15 bpm is normal.
Zone boundaries are the engine's fixed percentage bands, rounded to whole bpm.
Karvonen mode requires a resting heart rate below the estimated max.
Training zones are guides, not medical thresholds — see methodology.

How it works

All math comes from the vendored fitness-calc engine (finegym-io/fitness-calc, MIT, pure TypeScript) — no hand-written formulas. Max heart rate is estimated with Tanaka (208 − 0.7 × age, rounded) or Fox (220 − age), per your choice. When you provide a resting heart rate, zones use the Karvonen heart-rate-reserve method: target = resting HR + intensity × (max HR − resting HR). Without it, zones use the standard percentage-of-max method. The five bands are fixed by the engine: 50–60% (Recovery), 60–70% (Endurance), 70–80% (Aerobic), 80–90% (Threshold), 90–100% (Maximum), rounded to whole bpm. Honest limits: max heart rate formulas are population estimates and can be off by 10–15 bpm for an individual; wrist sensors lag and misread during intervals; the zones are training guides, not medical thresholds.

Examples

Age 30, resting 60 bpm (Karvonen)

Max HR 187 bpm — Zone 2 (fat-burning base): 136–149 bpm.

Age 45, no resting heart rate (standard)

Max HR 175 bpm — Zone 1 (Recovery): 88–105 bpm.

Age 25, resting 55 bpm, Tanaka

Max HR 191 bpm — Zone 5 (Maximum): 177–191 bpm.

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