Heart Rate Calculator
Calculate your maximum heart rate by age and your target training zones for fat burning, aerobic and peak effort.
Training zones
Using the Karvonen method (heart rate reserve), which factors in your resting rate.
| Zone | Range |
|---|---|
| Zone 1 — very lightWarm-up, recovery, easy walking | 124 – 136 bpm |
| Zone 2 — fat burn / lightLong easy runs and rides; the aerobic base zone | 136 – 149 bpm |
| Zone 3 — aerobic / moderateSteady effort you can talk through in short sentences | 149 – 162 bpm |
| Zone 4 — anaerobic / hardTempo and interval work; talking is difficult | 162 – 174 bpm |
| Zone 5 — maximumSprints and short peak efforts only | 174 – 187 bpm |
Maximum heart rate is estimated from your age, so it carries a meaningful margin of error — typically ±10–12 bpm — and can be misleading if you take medication that slows the heart (such as a beta-blocker). Zone boundaries are training guides, not medical targets. If you are new to exercise or have a heart condition, get advice before training at high intensity.
Frequently asked questions
How do I calculate my maximum heart rate?
The traditional estimate is 220 minus your age. The Tanaka formula, 208 minus 0.7 times your age, is more accurate for adults and is used as the headline result here.
What is a good fat burning heart rate?
Fat is burned across a wide range of intensities, but the zone often labelled 'fat burn' sits at roughly 60 to 70% of your maximum heart rate. Total calories burned matter more than the fuel source for weight loss.
What heart rate zones should I train in?
Most plans use five zones from 50% to 100% of maximum heart rate: very light, light, moderate aerobic, hard anaerobic, and maximum effort. This calculator shows the beats-per-minute range for each.
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