Calculate your personalized training zones for fat burn, aerobic endurance, and peak performance. Powered by two proven formulas.
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Step 1 - Your Information
Your age is used to estimate your Maximum Heart Rate, the highest number of beats per minute your heart can safely reach.
Your Resting Heart Rate (RHR) is how many times your heart beats per minute while you are completely at rest - typically measured first thing in the morning before getting out of bed. The average adult RHR is 60 to 100 BPM. Athletes often measure 40 to 60 BPM.
Step 2 - Calculation Method
Choose how your zones are calculated. The Karvonen method is more personalized and is recommended if you enter your Resting Heart Rate.
How the Standard Method Works
Your Maximum Heart Rate (Max HR) is estimated from your age alone. Each training zone is then a fixed percentage of that number. For example, Zone 2 targets 60 to 70% of your Max HR. This is simple and widely used, but does not account for personal fitness level.
Classic vs. Tanaka Formula
The classic formula (220 - age) has been used for decades and works well for most people. The Tanaka formula (208 - 0.7 x age) was developed in 2001 from a large study and tends to be slightly more accurate for adults over 40.
How the Karvonen Method Works
This method uses your Heart Rate Reserve (HRR), which is the difference between your Max HR and your Resting HR. The formula is:
Because it factors in your personal fitness level through your Resting HR, the zones it produces are more individualized than the Standard Method. This is the preferred method used by many coaches and exercise physiologists.
Your Results
Max Heart Rate
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BPM
Resting HR
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BPM
HR Reserve
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BPM
1
Warm Up / Recovery
50 to 60% of Max HR
Very light activity. Ideal for warm-up, cool-down, and active recovery between harder sessions. Builds basic aerobic capacity without taxing the body.
--
BPM
2
Fat Burn / Base Endurance
60 to 70% of Max HR
Comfortable, conversational pace. At this intensity, your body primarily burns fat as its fuel source. Important note: "Fat Burn Zone" refers to the fuel mix used, not total calorie burn. Higher zones burn more total calories per minute, even if the fuel mix is less fat-heavy.
--
BPM
3
Aerobic / Tempo
70 to 80% of Max HR
Moderate to comfortably hard effort. Improves cardiovascular efficiency and overall endurance. This is the classic "cardio" zone where your heart and lungs work hard but sustainably.
--
BPM
4
Anaerobic / Threshold
80 to 90% of Max HR
Hard effort. Your body shifts from aerobic (with oxygen) to anaerobic (without oxygen) metabolism. Lactic acid builds faster than the body can clear it. This zone increases speed and performance but cannot be sustained for long.
--
BPM
5
VO2 Max / Peak Effort
90 to 100% of Max HR
Maximum effort. VO2 Max is your body's maximum rate of oxygen consumption during exercise - a key marker of cardiovascular fitness. This zone can only be sustained for short bursts of 30 to 60 seconds. Used in interval training and racing.
--
BPM
How to Measure Your Resting Heart Rate (No Smartwatch Needed)
1.
Choose the right moment
Measure first thing in the morning, before getting out of bed. Your heart rate rises with activity, caffeine, stress, and food, so morning is the most accurate baseline.
2.
Find your pulse
Press two fingers lightly against the inside of your wrist (below your thumb), or against the side of your neck beside your windpipe. Do not use your thumb as it has its own pulse.
3.
Count and calculate
Count the beats you feel for 30 seconds, then multiply by 2. That is your Resting Heart Rate in beats per minute. For extra accuracy, measure for the full 60 seconds.
4.
Average over 3 days
Repeat for 3 mornings and average the results. A single measurement can be affected by poor sleep, stress, or illness.
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What is a normal Resting Heart Rate?
For most healthy adults, 60 to 100 BPM is considered normal. Well-trained athletes often see 40 to 60 BPM. A consistently lower RHR generally indicates a stronger, more efficient cardiovascular system.