Heart Rate Zones Calculator
Know your target heart rate for your workouts
Enter Your Information
years
BPM
Measure in morning before getting up
Max Heart Rate
190
BPM
Heart Rate Reserve
120
BPM
Fat Burning Zone
114-133
BPM
Heart Rate Training Zones
Zone 1: Warm Up
50-60% of Max
95-114
BPM
Very light activity, walking, warm-up and cool-down
Zone 2: Fat Burning
60-70% of Max
114-133
BPM
Best zone for fat burning, low intensity exercise
Zone 3: Cardio Endurance
70-80% of Max
133-152
BPM
Improves cardiovascular fitness and endurance
Zone 4: Anaerobic Threshold
80-90% of Max
152-171
BPM
High intensity training, improves speed and power
Zone 5: Maximum Effort
90-100% of Max
171-190
BPM
Maximum effort, for advanced athletes only
Exercise Tips
- For weight loss: Exercise in Zone 2 (fat burning) for 30-60 minutes
- For fitness: Mix between Zones 2 and 3
- Always start with warm-up (Zone 1) for 5-10 minutes
- Use a smartwatch or chest strap for accurate monitoring