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Find your training heart rate zones for fat burn, cardio, and peak performance.
ProductivityEnter your age to estimate your maximum heart rate (MHR = 220 โ age).
Optionally enter your resting heart rate for a more accurate Karvonen method calculation.
View your five training zones with the BPM range for each.
Match your workout type to the recommended zone (fat burn, aerobic, anaerobic, etc.).
Stay in Zone 2 (60โ70% MHR) to maximize fat oxidation during longer, steady-paced workouts.
Use Zone 3โ4 training to build aerobic base and lactate threshold for race performance.
Monitor Zone 4โ5 intervals to ensure you're pushing hard enough during high-intensity efforts.
Keep workouts in Zone 1 on rest days to promote active recovery without adding training stress.
Heart Rate Zones Calculator determines your five training zones based on your age and maximum heart rate. Training in the right zone helps you burn fat, build endurance, or improve cardiovascular fitness more effectively.
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