Calculate your heart rate zones

Find your maximum heart rate and your 5 training zones so you can train at the right pace, burn fat or build endurance. Free and instant.

Your details

Measured in the morning on waking. Makes the calculation more accurate (Karvonen method).

Your maximum heart rate

190 bpm
beats per minute at maximum
Fat burning (60-70%)114-133
Endurance / aerobic (70-80%)133-152
Threshold (80-90%)152-171

To lose fat, aim for the 60-70% zone. To improve, alternate with more intense sessions.

Calories burnt Sports nutrition

The 5 training zones

Zone % max heart rate Benefit
Warm-up 50-60% Recovery, getting started
Fat burning 60-70% Base endurance, fat loss
Aerobic 70-80% Cardio capacity, endurance
Anaerobic threshold 80-90% Speed, performance
VO2 max 90-100% Maximum power (short bursts)

How are your zones calculated?

Your maximum heart rate is estimated with the formula 220 minus age. If you enter your resting heart rate, the calculation uses the more accurate Karvonen method, which takes your heart rate reserve into account. Each zone is a percentage of that rate and targets a different goal: recovery, fat loss, endurance or performance.

Which zone for which goal?

To lose weight, long sessions in the 60-70% zone are effective and easy on the body. To improve, interval training in the higher zones builds your heart and your breathing. The ideal is to vary the intensity through the week.

Frequently asked questions

Is the 220 minus age formula reliable?
It is a simple, widely used estimate, with a margin of ±10 to 12 beats. For an accurate value, only a medically supervised exercise test can tell you your true maximum heart rate.
Which zone burns the most fat?
The 60-70% zone maximises the share of fat used as fuel. But for total energy expenditure, higher intensities burn more calories overall. The two approaches complement each other.
How do I measure my resting heart rate?
On waking, before getting up, count your pulse for 60 seconds (or 15 seconds × 4). A heart rate watch or sensor also gives a good reading over several nights.
This tool provides an estimate for information only and does not replace the advice of a healthcare professional. No data you enter is collected or stored.