Target Heart Rate Zones

Heart rate zones split your effort into five ranges — Recovery, Fat burn, Cardio, Threshold, and Max — from 50% to 100% of your maximum heart rate. Training in the right zone keeps easy days easy and hard days hard.

The Karvonen method personalizes zones with your resting heart rate: target = resting + percentage × (max − resting). It is more accurate than plain percentages of max because it accounts for your fitness level. If you skip resting HR, this calculator falls back to plain percentages.

This calculator estimates it with the Tanaka formula — 208 − 0.7 × age — which is more accurate across ages than the old 220 − age rule. For example, at age 30 your estimated max is 187 beats per minute.

Zone 2 (Fat burn, 60–70%) burns the highest share of calories from fat, which is why it suits long, steady workouts. But higher zones burn more total calories per minute, so the best zone depends on your goal.

No. These are estimates for education only — not medical advice. If you have a heart condition or take medication that affects heart rate, talk to a doctor before training by zones.