Heart Rate Zone Calculator

The Karvonen method accounts for your resting heart rate, making it more individualized. It uses heart rate reserve (the difference between max and resting HR). The Max HR method simply takes a percentage of your maximum heart rate and does not factor in resting heart rate.

The Karvonen method is generally preferred because it accounts for your current fitness level through your resting heart rate. If you do not know your resting heart rate, the Max HR method is a reasonable alternative.

Zone 2 (fat burn, 60-70%) burns the highest proportion of calories from fat. However, higher-intensity zones burn more total calories, which has a larger impact on overall fat loss. A mix of zone 2 and zone 3-4 training is recommended for optimal results.

Zone 3 (aerobic, 70-80%) is the primary zone for building cardiovascular endurance. Zone 4 (threshold, 80-90%) improves lactate threshold, allowing you to sustain higher intensities for longer.

Most endurance training plans follow a 80/20 rule: approximately 80% of training in lower zones (1-2) and 20% in higher zones (3-5). This balance builds a strong aerobic base while limiting recovery demands from high-intensity work.

The 220-age formula is a population average with a standard deviation of about 10-12 bpm. Actual max HR should ideally be determined through a supervised maximal exercise test for precision. The formula is a reasonable starting point for most people.