Heart
Heart Rate Zone Calculator
Discover your maximum heart rate and 5 training zones by age — or use the Karvonen method with your resting heart rate for a personalized result.
Quick Answer
Your estimated maximum heart rate is 220 minus your age. Training zones are percentages of that number, from Zone 1 (50–60%, easy recovery) to Zone 5 (90–100%, max effort).
How training zones work
Heart rate zones describe how hard you're working relative to your maximum. Lower zones build your aerobic base and aid recovery. Higher zones push your cardiovascular limits and increase performance.
Key Fact
You burn a higher percentage of fat at low intensity, but you burn more total fat and calories at higher intensities. A mix beats a single "fat-burning" zone.
For general health, most guidelines recommend at least 150 minutes per week of moderate activity (roughly Zone 2–3), plus a couple of harder sessions if you're comfortable.
FAQ
Is the fat-burning zone real?
You burn a higher percentage of fat at lower intensities, but you burn more total calories (and total fat) at higher intensities. For overall health and fitness, mixing zones is more effective than staying in one 'fat-burning' zone.
How accurate is 220 minus age?
It's a rough estimate that can be off by 10–20 beats. For a more personalized value, a lab test or a chest-strap HR monitor during max-effort workouts is more accurate.
What is the Karvonen method?
Karvonen uses your heart rate reserve (max HR minus resting HR) to calculate zones, giving a more individualized result than a simple percentage of max HR.
Medical disclaimer
Wellenziah content is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding a medical condition.