Heart Rate Zone Calculator
Calculate your personalized heart rate training zones based on age and resting heart rate. Train smarter by working in the right zone for your goals.
Measure first thing in the morning before getting up. Leave blank for estimate.
Enter your age to calculate your training zones.
How It Works
This calculator uses the Tanaka formula for max heart rate (208 - 0.7 × age) and the Karvonen method for zones (which accounts for resting heart rate). This gives more personalized zones than simple percentage-of-max calculations.
Frequently Asked Questions
Which zone should I train in?
It depends on your goals. Zone 2 (fat burn/aerobic base) should make up 80% of training for endurance athletes. Zone 4-5 intervals improve speed and VO2max. Mix zones based on your specific goals and recovery capacity.
How do I measure resting heart rate?
Measure first thing in the morning, before getting out of bed, several days in a row. Average the results. Avoid measuring after poor sleep, illness, or high stress days. A lower resting HR generally indicates better cardiovascular fitness.
Why does the "fat burn zone" matter?
In Zone 2, a higher percentage of calories come from fat. However, higher-intensity exercise burns more total calories. For weight loss, total calorie burn matters more. Zone 2 is valuable for building aerobic base and recovery, not as a magic fat-burning zone.