Heart Rate Zone Calculator
Calculate your personalized heart rate zones to optimize your aerobic workouts and achieve your fitness goals.
Frequently Asked Questions
How do I know my ideal heart rate zone?
Your ideal zone depends on your goal: Zone 2 for fat burning and aerobic base (60-70%), Zone 3-4 for improving conditioning (70-85%), Zone 5 for high-intensity interval training (85-95%).
What's the difference between calculation methods?
The Standard method (220-age) is simple but generic. The Tanaka method is more accurate for adults. The Karvonen method considers your resting HR, being the most personalized and accurate for defining training intensities.
How to measure resting HR correctly?
Measure in the morning, right after waking up, still lying down. Use a heart rate monitor or count manually for 60 seconds. Do this for 3 consecutive days and calculate the average for greater accuracy.
Which zone is best for fat burning?
Zone 2 (60-70% of max HR) is ideal for fat burning, as at this intensity your body primarily uses fat as an energy source. Longer workouts in this zone are very effective.
Can I always train in the maximum zone?
Not recommended. Zone 5 (85-95%) is very intense and should only be used in short intervals. Always training at high intensity can lead to overtraining, injuries and fatigue. Vary zones according to your goals.
Do I need a heart rate monitor to use these zones?
While a heart rate monitor is ideal for accuracy, you can estimate by perceived exertion: Zone 1-2 (easy conversation), Zone 3 (conversation with pauses), Zone 4 (short phrases), Zone 5 (can't talk).