Find your 5 training zones — from easy fat burn to maximum effort — and train smarter, not just harder.
Train at the right intensity — and stop guessing how hard to push.
Your zones are based on your maximum heart rate (MHR) — the fastest your heart can beat during all-out effort. The classic estimate is simple:
Each zone is then a percentage band of that max. If you entered your resting heart rate, this calculator uses the more personalized Karvonen method, which factors in your heart rate reserve (max HR − resting HR) — fitter people have lower resting rates and therefore different zone boundaries.
| Zone | Intensity | Main Benefit |
|---|---|---|
| Zone 1 · Recovery | 50–60% | Active recovery, circulation, warm-up |
| Zone 2 · Fat Burn | 60–70% | Builds aerobic base, burns fat efficiently |
| Zone 3 · Cardio | 70–80% | Improves endurance and cardiovascular fitness |
| Zone 4 · Threshold | 80–90% | Raises lactate threshold, race-pace fitness |
| Zone 5 · Max | 90–100% | Top-end speed and power, VO2 max |
Zone 2 is famous as the "fat burning zone" — and it's true that a higher percentage of calories come from fat at this intensity. But here's the catch:
Bottom line: For fat loss, your daily calorie deficit matters far more than which zone you train in. Zone 2's real superpower is that it's sustainable — you can do it daily without exhaustion.
Elite endurance athletes follow the 80/20 rule — and it works for beginners too:
The most common mistake? Living in Zone 3 — the "gray zone" where every workout feels moderately hard but never truly easy or truly challenging. Polarizing your intensity gets better results with less fatigue.
Quick answers to common questions.
The most common estimate is 220 minus your age. A 30-year-old has an estimated max heart rate of 190 bpm. This is a population average — individual max heart rates can vary by 10–15 bpm.
Zone 2 (60–70% of max heart rate) burns the highest percentage of calories from fat. However, higher zones burn more total calories per minute, so both approaches work for fat loss — total calorie deficit matters most.
For most adults, 60–100 bpm is normal. Fit individuals often rest at 50–60 bpm, and elite endurance athletes can be in the 40s. A lower resting heart rate generally indicates better cardiovascular fitness.
A common guideline is the 80/20 rule: about 80% of your training time in Zones 1–2 (easy) and 20% in Zones 3–5 (moderate to hard). Most beginners do the opposite — too much moderate effort, not enough truly easy work.
It's a reasonable estimate for most people, but it can be off by 10–15 bpm in either direction. If you train seriously, a field test (like a hard 5K effort) or lab test gives a more personal number.
Consistently exceeding your estimated max heart rate, or experiencing chest pain, dizziness, or unusual shortness of breath during exercise, warrants stopping and consulting a doctor. Healthy people training in Zones 1–4 are generally safe.
No. All calculations run entirely in your browser. Your details and results are never stored or sent anywhere.
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