Heart Rate Zone Calculator
Calculate your max heart rate and training zones for fat burn, aerobic, threshold and peak.
Heart Rate Inputs
We use the Tanaka formula (more accurate than 220 − age). Adding your resting HR uses Karvonen for personalized zones.
Enter your age to see your training heart rate zones.
What your result means
Your zones show target heart-rate ranges for warm-up, fat-burn, cardio and peak effort so you can train with purpose.
Good to know
Zones use age-based formulas; medication and fitness level can shift your true zones.
A number is a starting point, not a plan. Discuss your result with a doctor
Discover your ideal training heart rate zones for fat burn and cardio fitness. Helps optimize workouts, endurance, and recovery.
How this is calculated
Max HR (Tanaka): 208 − 0.7 × age (more accurate than 220 − age)
Karvonen (with resting HR): Target HR = RestingHR + intensity% × (MaxHR − RestingHR)
Explore Related Resources
Related Programs
Related Guides
Related Calculators
Need a personalized plan?
Your calculator result is a starting point. Get a doctor-guided plan tailored to your medical history.
Book Free Consultation