Heart Rate Zone Calculator

HR Zone Calculator – Determine Your Heart Rate Training Zones

The HR Zone Calculator helps you identify your personalized heart rate training zones based on your maximum heart rate. These zones guide you to train smarter—whether you're aiming for fat burning, endurance, or peak performance.

What Are Heart Rate Zones?

Heart rate zones are ranges of intensity based on a percentage of your maximum heart rate (HR max). Each zone corresponds to a different fitness goal, from light activity to high-intensity cardio.

Heart Rate Zones by Percentage

  • Zone 1 (50–60%): Warm-up and recovery
  • Zone 2 (60–70%): Fat burning zone
  • Zone 3 (70–80%): Aerobic training
  • Zone 4 (80–90%): Anaerobic threshold
  • Zone 5 (90–100%): Maximum effort

Formula to Calculate HR Zones

First, estimate your HR max using the formula:

HR max = 220 − Age

Then multiply HR max by the percentage for each zone. For example:

If HR max = 190 BPM:

  • Zone 1: 95–114 BPM
  • Zone 2: 114–133 BPM
  • Zone 3: 133–152 BPM
  • Zone 4: 152–171 BPM
  • Zone 5: 171–190 BPM

How to Use the HR Zone Calculator

  1. Enter your age or manually input your HR max.
  2. Click “Calculate” to view your personalized HR zones.
  3. Use these zones to guide your cardio or endurance training.

Why Use Heart Rate Zones?

  • ✅ Helps optimize fat burning
  • ✅ Improves aerobic and anaerobic fitness
  • ✅ Prevents overtraining or undertraining
  • ✅ Allows better monitoring of intensity
  • ✅ Ideal for runners, cyclists, and HIIT athletes

Example Calculation

Age: 30 years → HR max = 190 BPM

Heart Rate Zones:

  • Zone 1: 95–114 BPM
  • Zone 2: 114–133 BPM
  • Zone 3: 133–152 BPM
  • Zone 4: 152–171 BPM
  • Zone 5: 171–190 BPM

FAQs – HR Zone Calculator

1. What is the best heart rate zone for fat burning?

Zone 2 (60–70% of HR max) is considered the most effective for fat burning.

2. How do I know which zone I'm in?

You can use a heart rate monitor or smartwatch to track your BPM during exercise.

3. Can I calculate HR zones manually?

Yes, multiply your HR max by each percentage range (e.g., 60%, 70%).

4. Are HR zones the same for everyone?

No, they vary depending on your HR max, which is influenced by age and fitness level.

5. Can beginners use HR training?

Absolutely. HR zones help beginners train safely and progressively.

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