Heart Rate Zone Calculator
Calculate your heart rate training zones using the Karvonen method. See fat burn, cardio, threshold, and peak zones for your age.
β€οΈβπ₯ Heart Rate Zones
Training Zones (Karvonen)
Max HR190 bpm
Zone 1 (Warm-up)128 β 140 bpm
Zone 2 (Fat Burn)140 β 153 bpm
Zone 3 (Cardio)153 β 165 bpm
Zone 4 (Threshold)165 β 178 bpm
Zone 5 (Max)178 β 190 bpm
π‘ Understanding Heart Rate Zones
The Karvonen method uses Heart Rate Reserve (HRR = Max HR β Resting HR). Zone HR = HRR Γ % + Resting HR. This is more accurate than simple percentage-of-max methods because it accounts for your fitness level.
Zone 1 (50-60%): warm-up/recovery. Zone 2 (60-70%): fat burning, endurance base. Zone 3 (70-80%): aerobic/cardio fitness. Zone 4 (80-90%): lactate threshold. Zone 5 (90-100%): max effort, sprints.
Age 30 (max HR 190), resting HR 65: Zone 2 (fat burn) = 140-153 bpm. Zone 4 (threshold) = 165-178 bpm.