Heart Rate Zone Calculator
Calculated in your browser — we never store your dataPeer-reviewed formulas (Mifflin-St Jeor, WHO)
Measure first thing in the morning for best accuracy
This calculator provides estimates for informational purposes only. It is not medical advice. Consult a healthcare professional before making health decisions.
Your Training Zones (Karvonen Method)
Zone 1Warm Up
129 - 140 bpmVery light effort, recovery
Zone 2Fat Burn
140 - 152 bpmLight effort, fat burning
Zone 3Aerobic
152 - 164 bpmModerate effort, endurance
Zone 4Anaerobic
164 - 175 bpmHard effort, performance
Zone 5VO2 Max
175 - 187 bpmMaximum effort, peak power
Training Recommendations
Fat Burning: Stay in Zones 1-2 for 30-60 minutes. Ideal for longer, sustained workouts and building an aerobic base.
Endurance: Train in Zone 3 for 20-40 minutes. Builds cardiovascular fitness and improves lactate threshold.
Performance: Use Zones 4-5 for intervals of 1-5 minutes. Increases VO2 max and peak power output.
How to Measure Resting Heart Rate
- Sit still for 5 minutes after waking up
- Place two fingers on your wrist or neck
- Count heartbeats for 60 seconds (or 30 seconds and multiply by 2)
- Repeat for 3 mornings and take the average
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