Health
Heart Rate Zone Calculator
Find your maximum heart rate and training zones. Use this to optimize every workout — from recovery runs to intense intervals.
Maximum Heart Rate
190 bpm
220 - 30 = 190 bpm
Heart Rate Reserve (HRR)
125 bpm
Max - Resting = 125 bpm
Training Zones
Frequently asked questions
What is the best heart rate zone for fat burning?
Zone 2 (60-70% of max HR) is often called the 'fat-burning zone' because your body uses a higher percentage of fat for fuel at lower intensities. However, higher-intensity workouts burn more total calories and can create a greater overall calorie deficit.
How do I measure my resting heart rate?
Measure your heart rate first thing in the morning before getting out of bed, or after sitting quietly for at least 5 minutes. Use your fingers to find your pulse at your wrist or neck, count beats for 30 seconds, and multiply by 2. A normal resting rate is 60-100 bpm.
What is the 220 minus age formula?
The Tanaka formula (208 - 0.7 x age) is more accurate, but 220 - age is the most commonly used and easiest to remember. It provides a reasonable estimate for most people, though individual max HR can vary by up to 20 bpm from the formula prediction.
How do I use training zones?
Zone 1-2 for warm-ups, recovery runs, and long slow distance. Zone 3 for tempo runs and steady-state cardio. Zone 4-5 for intervals, HIIT, and maximum effort training. Most of your weekly training (80%) should be in Zones 1-2 for optimal results.
Calculate your heart rate training zones with our free heart rate calculator. Enter your age and optional resting heart rate to see your five training zones from very light to maximum effort.
Understanding your heart rate zones helps you train at the right intensity for each workout. Whether you're a beginner or an experienced athlete, these zones help you optimize every session.