Heart Rate Calculator: Find Your Target Training Zone

Not all workouts should feel the same. Whether you are aiming to burn fat, build endurance, or push your limits, your heart rate tells you which training zone you are actually in, and whether your effort matches your goal. Enter your age, current heart rate, and (if you know it) your resting heart rate to find out.

How Your Heart Rate Zone Is Calculated

This calculator estimates your maximum heart rate using the Tanaka formula (208 – 0.7 x age), which research has shown to be more accurate across a wider age range than the older “220 minus age” rule of thumb.

If you enter your resting heart rate, the calculator switches to the Karvonen method, which factors in your heart rate reserve (the gap between resting and maximum heart rate) for a more personalized intensity percentage. Without a resting heart rate, it falls back to a straightforward percentage of your estimated max heart rate. If you have not already, check your TDEE Calculator to see how your training intensity fits alongside your daily calorie needs.

Heart Rate Training Zones Explained

Heart rate training zones are typically expressed as a percentage of your maximum heart rate. The table below shows the standard breakdown used by most fitness trackers and coaches.

Zone	% of Max HR	Best For
Light Activity	Below 50%	Warm-up, recovery, daily movement
Fat Burn	50-70%	Long, steady-state sessions
Cardio / Aerobic	70-80%	Building endurance and lung capacity
Threshold	80-90%	Short, structured intervals
Maximum Effort	90%+	Very brief, all-out bursts

Why Training Zones Matter

Training at the right intensity for your goal makes your workouts more effective and easier to sustain long-term. Staying in the fat-burn or aerobic zone most days builds a solid fitness base without excessive fatigue, while occasional sessions in the threshold or maximum zones build speed and power. Checking your heart rate regularly, rather than just going by feel, helps you avoid two common mistakes: training too easy to see real progress, or pushing so hard so often that you risk burnout or injury.

Disclaimer: This calculator provides a general estimate based on standard heart rate training zone formulas. It is not medical advice. Individuals with heart conditions or those taking medication that affects heart rate should consult a healthcare provider before using heart rate zones to guide exercise intensity.