Heart Rate Zones

Calculate your target heart rate zones for fat burn, cardio, and peak training.

Age (years)

Resting Heart Rate (bpm) — optional

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.

Back to all tools

More Health & Fitness Tools

BMI Calculator

Calculate your Body Mass Index and understand your health range.

Age Calculator

Calculate your exact age in years, months, days, hours, and minutes.

Calorie Calculator

Estimate your daily caloric needs based on your lifestyle.