❤️ Heart Rate Zone Calculator

Heart rate training zones are ranges of heartbeats per minute that correspond to different exercise intensities. There are typically 5 zones, each targeting different fitness goals from recovery to maximum effort training.

The 220-age formula provides a general estimate with about ±10-15 BPM accuracy. For more precise results, consider a fitness test or use alternative formulas like Tanaka (208 - 0.7×age).

While not required, knowing your resting heart rate allows for more personalized calculations using the Karvonen formula, which accounts for your individual fitness level.

Zone 2 (60-70% max HR) is often called the "fat-burning zone" because your body primarily uses fat for fuel at this moderate intensity. However, higher intensities burn more total calories.

Heart medications can affect your heart rate response to exercise. Consult your doctor before using heart rate zones for training if you're taking cardiac medications.

Measure your resting heart rate first thing in the morning before getting out of bed, several days in a row, and take the average for the most accurate reading.

Individual variation is normal. The calculated zones are estimates. Pay attention to how you feel (rate of perceived exertion) and adjust accordingly.

These zones apply to cardiovascular exercises like running, cycling, or swimming. Strength training and interval workouts may require different approaches to heart rate monitoring.