Heart Rate Zones
Calculate your target heart rate zones for fat burn, cardio, and peak training.
Enter your age above to calculate heart rate zones.
How it works
Enter your age. The tool calculates your Maximum Heart Rate (MHR = 220 - age) and then shows your five target heart rate zones: Rest, Warm-up, Fat Burn, Cardio, and Peak — expressed as both BPM ranges and percentages of MHR.
Why use this tool?
Training in the right heart rate zone is the key to maximizing fat burn, building aerobic endurance, or improving cardiovascular fitness. Used by runners, cyclists, and gym-goers to optimize every workout.
Frequently Asked Questions
What are the five heart rate zones?
Zone 1 (50–60% MHR): Very light recovery. Zone 2 (60–70%): Fat-burning, building aerobic base. Zone 3 (70–80%): Cardio/aerobic endurance. Zone 4 (80–90%): Lactate threshold, improving performance. Zone 5 (90–100%): Maximum effort sprints.
Which zone burns the most fat?
Zone 2 (60–70% MHR) burns the highest percentage of calories from fat. However, higher intensity zones burn more total calories per minute — what matters most for fat loss is overall caloric deficit.
How do I measure my heart rate during exercise?
Use a heart rate monitor, fitness watch (Fitbit, Apple Watch, Garmin), or chest strap for real-time monitoring. Manual measurement: count your pulse for 15 seconds and multiply by 4.
Is this free?
Yes, completely free. Enter your age to get all five heart rate training zones instantly.
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