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Heart Rate Zones
❤️ Heart Rate Zone Calculator
Train smarter by knowing your actual heart-rate zones — fat burn, aerobic, and threshold — instead of guessing intensity from how hard a workout feels.
Max heart rate here uses the classic 220-minus-age estimate, then zones are calculated using the Karvonen method, which factors in your resting heart rate too — giving a more personalized range than max-HR-only formulas.
Frequently Asked Questions
How accurate is 220 minus age for max heart rate?
It's a population average with meaningful individual variation (±10-15 bpm is common) — a supervised max-effort test gives a more precise number if you need it for serious training.
Why does resting heart rate matter for zone calculation?
The Karvonen method scales zones to your actual heart-rate reserve (max minus resting), which better reflects individual fitness than zones based purely on a percentage of max HR.
Which zone should I train in most?
Most endurance training guidance favors spending the bulk of training time in Zone 2 (aerobic/fat-burn range), with smaller amounts of higher-intensity work — but goals vary by sport and individual program.
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