What are the 5 heart rate training zones?

The 5 training zones are: Zone 1 (50-60% of max HR) — warm-up and recovery; Zone 2 (60-70%) — fat burning and base endurance; Zone 3 (70-80%) — aerobic fitness and cardiovascular improvement; Zone 4 (80-90%) — anaerobic threshold and performance; Zone 5 (90-100%) — maximum effort and peak power.

What is the Karvonen formula for heart rate zones?

The Karvonen formula uses your Heart Rate Reserve (HRR = Max HR minus Resting HR) to calculate more personalized zones: Target HR = ((Max HR - Resting HR) × intensity%) + Resting HR. Because it accounts for your fitness level via resting HR, it produces more accurate training zones than the simple percentage-of-max method.

How do I find my maximum heart rate?

The most common estimate is 220 minus your age. The Tanaka formula (208 - 0.7 × age) is slightly more accurate for older adults. For the most precise result, perform a lab max HR test or a field test such as a 3-minute all-out run. This calculator supports all three approaches.

What is a normal resting heart rate?

A healthy resting heart rate for adults is 60-100 bpm. Highly trained endurance athletes can have resting heart rates of 40-60 bpm. Measure your resting HR first thing in the morning before getting out of bed for the most accurate reading.

Which heart rate zone is best for fat burning?

Zone 2 (60-70% of max HR) is commonly called the 'fat burn zone' because your body relies more on fat as fuel at this moderate intensity. However, higher-intensity zones burn more total calories per minute, so they can also contribute to fat loss depending on your goals and fitness level.

Heart Rate Zone Calculator

Find your 5 training zones in seconds. Enter your age and choose a max HR formula. Add your resting HR to unlock the Karvonen method for more personalized zones.

Age

yrs

Resting HR (optional)

bpm

Max HR Formula

190

bpm max HR

220 − 30 = 190 bpm

Zone	BPM Range	% Range	Intensity

How to Use the Heart Rate Zone Calculator

Training in the right heart rate zone is one of the most effective ways to reach specific fitness goals — whether you want to burn fat, build endurance, or push your maximum athletic capacity. This calculator determines your five training zones instantly using your age and an optional resting heart rate measurement.

Step 1 — Enter Your Age

Your age is the primary input for all standard max HR formulas. Most adults in their 20s have a theoretical max HR around 190-200 bpm, declining roughly one beat per year as we age.

Step 2 — Choose a Max HR Formula

Three methods are available:

220 − Age (Standard) — The most widely used formula. Simple, fast, and works well for most adults.
208 − 0.7 × Age (Tanaka) — Published by Tanaka et al. in 2001. More accurate for adults over 40, as the standard formula tends to underestimate max HR in older populations.
Custom Max HR — If you have measured your true max HR in a lab or field test, enter it directly for the most precise zones.

Step 3 — Add Resting HR for Karvonen Zones (Optional)

Enter your resting heart rate (measured in the morning before getting up) to switch to the Karvonen method. This formula uses your Heart Rate Reserve — the range between resting and maximum HR — to produce zones that reflect your actual cardiovascular fitness level rather than just your age.

The 5 Heart Rate Training Zones Explained

Zone 1 — Warm-Up (50-60% of Max HR)

Very light activity. Zone 1 is used for warm-ups, cool-downs, and active recovery between hard training days. At this intensity, your body fuels itself almost entirely from fat and you can hold a full conversation. Walking, very easy cycling, and gentle swimming typically fall here.

Zone 2 — Fat Burn / Base Endurance (60-70%)

Light to moderate effort. Zone 2 is the cornerstone of endurance training and is often called the "fat burning zone" because the proportion of fat oxidation is highest here. Long, slow distance runs, easy-paced cycling, and recreational hiking operate in Zone 2. Consistent Zone 2 training improves mitochondrial density and metabolic efficiency over months.

Zone 3 — Aerobic / Cardiovascular (70-80%)

Moderate effort. Zone 3 improves aerobic capacity and overall cardiovascular health. At this pace you can speak in short sentences but not hold a full conversation. Steady-state tempo runs and most group fitness classes land in Zone 3. It builds stroke volume (how much blood your heart pumps per beat), improving VO2 max over time.

Zone 4 — Anaerobic Threshold (80-90%)

Hard effort. Zone 4 sits near and above the lactate threshold — the intensity at which lactic acid accumulates faster than your body can clear it. Training here improves your ability to sustain high-intensity efforts for longer. Interval training, 5K race pace, and hard tempo runs typically target Zone 4. Speaking is difficult at this intensity.

Zone 5 — Maximum Effort (90-100%)

All-out effort. Zone 5 can only be sustained for very short bursts of 30 seconds to a few minutes. Sprint intervals, hill repeats, and final race kicks hit Zone 5. This zone increases peak power output and neuromuscular speed. Recovery time after Zone 5 work is significant — it should represent a small fraction of total weekly training volume.

Karvonen Formula Explained

The Karvonen method calculates target heart rate using Heart Rate Reserve (HRR):

HRR = Max HR − Resting HR
Target HR = (HRR × Intensity%) + Resting HR

For example, a 35-year-old with a resting HR of 55 bpm using 220-age has a max HR of 185. Their HRR is 185 − 55 = 130. Zone 2 (60-70%) becomes: lower = (130 × 0.60) + 55 = 133 bpm; upper = (130 × 0.70) + 55 = 146 bpm. Compare this to the simple method: 185 × 0.60 = 111 and 185 × 0.70 = 130. The Karvonen zones are shifted upward, reflecting the fitter person's ability to work harder before stressing their cardiovascular system.

Tips for Accurate Heart Rate Training

Use a chest strap heart rate monitor for the most accurate readings during exercise. Optical wrist sensors are convenient but can lag by 30-60 seconds during intensity changes.
Measure resting HR on three consecutive mornings and average the results for a reliable baseline.
Heat, dehydration, caffeine, and stress can all elevate heart rate independent of exercise intensity. Account for these factors when training by feel vs. by number.
Zone boundaries are guidelines, not rigid cutoffs. Individual physiology varies, so treat your zones as ranges and adjust based on how effort feels over time.
Re-calculate your zones every 3-6 months as fitness improves. A lower resting HR means your zones will shift.

Frequently Asked Questions

Zone 1 (50-60%) is warm-up and recovery. Zone 2 (60-70%) is fat burning and base endurance. Zone 3 (70-80%) is aerobic cardiovascular fitness. Zone 4 (80-90%) is anaerobic threshold training. Zone 5 (90-100%) is maximum effort for short bursts. Each zone targets different energy systems and produces different physiological adaptations.

The Karvonen formula uses your Heart Rate Reserve (max HR minus resting HR) to calculate personalized zones: Target HR = ((Max HR − Resting HR) × intensity%) + Resting HR. Because it factors in your current fitness level via resting heart rate, the Karvonen method produces zones better calibrated to your cardiovascular system than the simple percentage-of-max approach.

The 220-age formula has a standard deviation of roughly ±10-12 bpm, meaning your true max HR could easily be 10 beats higher or lower than predicted. It works as a convenient estimate for most people but tends to overestimate max HR in younger adults and underestimate it in older adults. The Tanaka formula (208 − 0.7 × age) is more accurate for adults over 40.

Measure your resting HR first thing in the morning before getting out of bed. Count your pulse for a full 60 seconds, or count for 15 seconds and multiply by 4. Repeat this on 3-5 consecutive mornings and average the readings for a reliable baseline. A typical healthy adult resting HR is 60-80 bpm; trained endurance athletes often register 40-55 bpm.

Zone 2 (60-70% of max HR) burns the highest proportion of calories from fat — often 60-65% fat vs. carbohydrates. However, higher-intensity zones burn more total calories per minute. For overall fat loss, a combination of Zone 2 for volume and higher zones for caloric burn typically works best. Longer Zone 2 workouts also improve your body's ability to oxidize fat at higher intensities over time.