Heart Rate Zone Calculator
Find your 5 training zones instantly — fat burn, cardio, anaerobic, peak and more.
Calculation Method
Fitness Level (adjusts max HR formula)
Frequently Asked Questions
Which zone burns the most fat?
Zone 2 (60–70% MHR) burns the highest percentage of calories from fat. For total calorie burn, Zone 4–5 burns more overall, but Zone 2 is optimal for fat oxidation and weight loss.
How do I find my resting heart rate?
Measure it first thing in the morning before getting out of bed. Count your pulse for 60 seconds. The average adult RHR is 60–80 bpm; fit athletes can be as low as 40 bpm.
How long should I train in each zone?
A popular split is the 80/20 rule: 80% of training in Zone 1–2 (aerobic base) and 20% in Zone 4–5 (high intensity). This prevents overtraining while building fitness.
Is the Karvonen method more accurate?
Yes. Because it accounts for your resting heart rate, Karvonen zones are personalized to your current fitness level, unlike the simple %MHR method.