Heart rate zone calculator for training
Enter your age (and resting heart rate) to get your maximum heart rate and five training zones.
Fill in the form — the result appears here instantly
ℹ️ Results are estimates for planning. Real figures can differ with your situation and your bank or employer.
How it works: Heart rate zones
Maximum heart rate is estimated with the Tanaka formula (208 − 0.7 × age), more accurate than 220 − age. With a resting heart rate (measured on waking), the Karvonen method uses your heart rate reserve for more personal zones.
Zone 2 (60–70%) builds endurance and burns fat; zones 4–5 are for short, hard intervals. Check with a doctor if you have a heart condition.
FAQ
Which zone burns fat?
Zone 2 (60–70% of max) — a high share of energy from fat, sustainable for long sessions.
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