Heart Rate Zone Calculator
Find your training zones.
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Max Heart Rate
What Are Heart Rate Zones?
Heart rate training zones are ranges of heartbeats per minute (bpm) that correspond to different levels of exercise intensity. Training in specific zones helps you achieve specific fitness goals — from burning fat to improving cardiovascular endurance to building peak athletic performance. Most training plans divide intensity into 5 zones based on your maximum heart rate.
How to Use This Calculator
- Enter your age.
- Click "Calculate" to see your 5 personalized heart rate zones.
The 5 Heart Rate Training Zones
| Zone | % of Max HR | Purpose |
|---|---|---|
| Zone 1 – Warm Up | 50–60% | Recovery and light activity |
| Zone 2 – Fat Burn | 60–70% | Burns fat, builds base fitness |
| Zone 3 – Aerobic | 70–80% | Improves cardiovascular endurance |
| Zone 4 – Threshold | 80–90% | Increases speed and performance |
| Zone 5 – Max Effort | 90–100% | Peak performance, short bursts |
💡 Training Tip: For general fitness and fat loss, aim to spend most of your workout time in Zone 2 and Zone 3. High-intensity Zone 4–5 training is effective but should make up only 20% of your total training volume to avoid overtraining.
⚠️ Consult your doctor before starting a new high-intensity exercise program, especially if you have a heart condition.