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.
โค๏ธโ๐ฅ Heart Rate Zones
Training Zones (Karvonen)
Max HR190 bpm
Zone 1 (Warm-up)128 โ 140 bpm
Zone 2 (Fat Burn)140 โ 153 bpm
Zone 3 (Cardio)153 โ 165 bpm
Zone 4 (Threshold)165 โ 178 bpm
Zone 5 (Max)178 โ 190 bpm
๐ก Understanding Heart Rate Zones
The Karvonen method uses Heart Rate Reserve (HRR = Max HR โ Resting HR). Zone HR = HRR ร % + 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.