What are heart rate training zones?

Training zones divide your heart rate range into 5 intensity bands: Zone 1 (50-60%) = warm-up/recovery; Zone 2 (60-70%) = fat burning/base endurance; Zone 3 (70-80%) = aerobic fitness; Zone 4 (80-90%) = lactate threshold; Zone 5 (90-100%) = maximum effort.

What is the Karvonen formula?

The Karvonen (heart rate reserve) formula is more accurate than simple maximum HR percentages. It accounts for resting heart rate: Target HR = ((Max HR - Resting HR) x Intensity %) + Resting HR. This gives a personalized zone that reflects your individual fitness level.

How do I measure my resting heart rate?

Measure first thing in the morning before getting out of bed. Count your pulse for 60 seconds. A typical resting HR is 60-80 bpm. Athletes often have 40-60 bpm. A lower resting HR generally indicates better cardiovascular fitness.

Is the fat burning zone the best zone for losing weight?

Zone 2 burns a higher percentage of calories from fat, but higher zones burn more total calories per minute. For overall fat loss, total calorie deficit matters most. Zone 2 is ideal for long sustainable sessions; higher zones for short intense sessions.

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Heart Rate Zone Calculator

Calculate target heart rate zones for fat burn, cardio, and peak performance. Karvonen method. Free heart rate zone calculator.

About this tool

Calculate your 5 training heart rate zones based on your age and resting heart rate using the Karvonen method and Fox maximum heart rate formula. Know exactly which zone to train in for fat burn, aerobic base, or peak performance.

Age: 30 years

Resting Heart Rate: 65 bpm

Formula