Heart Rate Zone Calculator - Free Online Tool

Training zones
Zone	Beats per minute	What it is for
Zone 1 - very light	125 - 137 bpm	Warm-up and recovery
Zone 2 - light	137 - 150 bpm	Aerobic base, all-day pace
Zone 3 - moderate	150 - 163 bpm	Steady endurance work
Zone 4 - hard	163 - 176 bpm	Threshold and tempo
Zone 5 - maximum	176 - 189 bpm	Intervals and sprints

About the Heart Rate Zone Calculator

Heart rate zones turn effort into a number you can hold yourself to. Each zone is a band of beats per minute that produces a particular training effect, from easy aerobic work that builds your base to short maximum efforts that raise your ceiling. Endurance coaches typically prescribe most weekly volume in zones 1 and 2, with a small share of hard work in zones 4 and 5.

Two methods are offered because they give different numbers. The percentage method simply takes fractions of your maximum heart rate, which is what treadmills display. The Karvonen method works with your heart rate reserve, the gap between resting and maximum, which accounts for fitness: as your resting rate falls with training, your zones adjust. Maximum heart rate is estimated with the Tanaka formula, 211 minus 0.64 times age, which fits adults better than the old 220 minus age rule.

How to use the Heart Rate Zone Calculator

Enter your age and your resting heart rate, measured lying down before you get up.
Choose the heart rate reserve method or the simpler percentage of maximum.
If you know your true maximum from a test, enter it to override the estimate, then read your five zones.

Frequently asked questions

How do I find my maximum heart rate?

The reliable way is a supervised maximal test. Failing that, 211 minus 0.64 times your age is the current best estimate, though individual maximums vary by 10 to 20 beats either side.

What is zone 2 training?

Steady aerobic work at roughly 60 to 70 percent of your range, easy enough to hold a conversation. It builds mitochondrial density and endurance, and most coaches suggest it should make up the bulk of weekly training time.

Is there really a fat burning zone?

Lower intensities use a higher proportion of fat for fuel, but higher intensities burn more total calories. For fat loss, total energy expenditure and diet matter far more than which zone you train in.

How do I measure my resting heart rate?

Take your pulse for 60 seconds immediately after waking, before getting out of bed, on several mornings and average them. A wearable that tracks overnight will do the same job.