Free calculator
Heart Rate Zones Calculator
Train in the right zone for your goal: easy base building, fat-burning aerobic work or hard intervals. Add your resting heart rate for more personal zones.
How it works
Without a resting heart rate each zone is a percentage of your maximum. With one we use the Karvonen method: target = resting + % × (max − resting), which makes zones more personal.
Heart-rate formulas are averages; individuals vary by ±10 bpm. If you take heart medication or have a heart condition, ask your doctor which limits are safe.
Frequently asked questions
Which zone burns the most fat?
Easy zones burn a higher share of fat, harder zones burn more calories overall. A mix works best.
How do I check my zone without a watch?
Use the talk test: in zone 2 you can speak full sentences; in zone 4 only a few words.
Does caffeine change heart rate?
Yes, as do heat, stress and sleep loss.
General estimates for information only. Not medical or professional advice. Nothing you enter is saved or sent to us.
