Health

Heart Rate Zones

Training heart rate zones. Fast, accurate, and completely free.

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Maximum Heart Rate (MHR)
195 BPM
Beats Per Minute

Cardiovascular Training Zones

Mathematical Formula

\text{Max HR} = 220 - \text{Age} \quad \Big| \quad \text{Karvonen Target Zone} = ((\text{Max HR} - \text{Resting HR}) \times \% \text{Intensity}) + \text{Resting HR}

Karvonen method is highly recommended as it factors in your resting heart rate (cardiovascular fitness level).

How to Use this Calculator

  1. Enter your age (MHR is highly dependent on age).

  2. Input your resting heart rate (measure this in the morning before getting out of bed).

  3. View your cardiovascular zones, from active recovery up to maximum anaerobic capacity.

Why Train in Specific Heart Rate Zones?

Heart rate training zones are defined percentages of your maximum heart rate. Different zones trigger different adaptations:

  • Fat Burn Zone (60-70% MHR): Encourages the body to use fat as its primary fuel source. Ideal for endurance and weight loss.
  • Aerobic Zone (70-80% MHR): Strengthens the heart, improves lung capacity, and builds cardiovascular stamina.
  • Anaerobic Zone (80-90% MHR): Boosts lactic acid threshold, improving speed and overall power output.

Frequently Asked Questions (FAQ)

How do I measure my resting heart rate?

Find your pulse on your wrist. Count the beats for 60 seconds first thing in the morning when you are calm.

Is 220 - age perfectly accurate?

It is a reliable general estimate, though individual maximum heart rates can vary by up to 10-12 beats per minute.

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