Heart Rate Zone Calculator
Find your personalized training heart rate zones.
Frequently Asked Questions
What is the Karvonen formula for heart rate zones? +
The Karvonen formula calculates target heart rate as: Target HR = ((Max HR - Resting HR) x % Intensity) + Resting HR. This uses your heart rate reserve (the difference between max and resting) to give more personalized zone ranges than simple percentage-of-max methods.
How do I measure my resting heart rate accurately? +
Measure your resting heart rate first thing in the morning before getting out of bed. Count your pulse for a full 60 seconds, or count for 15 seconds and multiply by 4. Do this for several days and use the average. A fitness tracker can also provide this automatically.
What is the difference between 220-age and the Tanaka formula? +
The classic 220-age formula is a rough estimate that tends to overestimate max HR for younger people and underestimate it for older adults. The Tanaka formula (208 - 0.7 x age) was developed from a meta-analysis and is considered more accurate, especially for people over 40.
Which heart rate zone is best for losing weight? +
Zone 2 (60-70%) burns the highest proportion of fat as fuel, but higher zones burn more total calories per minute. For overall fat loss, a mix of Zone 2 endurance work and Zone 4 intervals is most effective when combined with a calorie deficit.