Heart Rate Zone Calculator
Calculate your training heart rate zones to optimize fat burning, cardio fitness, and peak performance. Uses both Max HR and Karvonen (HRR) methods.
Max Heart Rate
190 bpm
Resting HR
65 bpm
HR Reserve
125 bpm
Zone 1 - Recovery
Very light, warm-up and cool-down
95 - 114
bpm
Zone 2 - Fat Burn
Light effort, builds endurance and burns fat
114 - 133
bpm
Zone 3 - Aerobic
Moderate, improves cardiovascular fitness
133 - 152
bpm
Zone 4 - Threshold
Hard, increases speed and lactate threshold
152 - 171
bpm
Zone 5 - VO2 Max
Maximum effort, short intervals only
171 - 190
bpm
Zone Spectrum
Frequently Asked Questions
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