Training in the right heart rate zone helps you hit specific fitness goals, whether that's fat burning, building aerobic endurance, or maximising performance. Enter your age (and optionally resting heart rate) to get your personalised zones.
Training in the right heart rate zone helps you hit specific fitness goals, whether that's fat burning, building aerobic endurance, or maximising performance. Enter your age (and optionally resting heart rate) to get your personalised zones. This calculator draws on peer-reviewed, industry-standard formulas used by fitness professionals, dietitians and clinicians worldwide, translated into a fast, easy-to-use browser tool.
Tracking metrics like this over time — rather than relying on a single reading — gives you a much clearer picture of trends in your health and fitness journey. Use this tool regularly alongside our other calculators for a fuller picture of your overall wellbeing.
Maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during maximal physical exertion, commonly estimated as 220 minus your age.
The Karvonen method factors in your resting heart rate along with your max heart rate to produce more personalised training zones than the basic percentage method.
Zone 2 (60-70% of max HR) is often called the 'fat burning zone' because a higher percentage of calories burned come from fat at this lower intensity, though total calorie burn is lower than higher zones.