Heart Rate Zone Calculator
Overview
Calculate your 5 training heart rate zones for optimal workouts. Based on age and optional resting heart rate using 220-age or Karvonen method.
Key Facts
| Field | Value |
|---|---|
| Calculator ID | heart-rate-zone |
| Category | Health |
| Vertical | Health & Fitness |
| App route | /verticals/health/heart-rate-zone |
| API endpoint | /api/public/calculate?id=heart-rate-zone |
Inputs
| Input ID | Label | Type | Required | Default | Constraints |
|---|---|---|---|---|---|
age | Age | number | Yes | 30 | min 10, max 100, step 1 |
restingHeartRate | Resting Heart Rate (Optional) | number | No | 0 | min 0, max 120, step 1 |
method | Calculation Method | select | Yes | simple | - |
How to Use
- Enter Age — Input your current age to calculate maximum heart rate (220 - age)
- Add Resting Heart Rate (Optional) — Measure your resting HR first thing in morning for Karvonen method accuracy
- View Your 5 Zones — See BPM ranges for Recovery, Fat Burn, Cardio, Threshold, and Peak zones
Result Surfaces
| Output | Display Type | Format |
|---|---|---|
| Computed results | result-card | - |
Related Calculators
FAQ
What is the best heart rate zone for fat burning?
Zone 2 (60-70% max HR) is the "fat burning zone" where your body primarily uses fat for fuel. However, higher zones (3-4) burn more total calories, so fat loss depends more on total calorie deficit than the specific zone.
What is the Karvonen method and why is it better?
Karvonen uses your resting heart rate to calculate zones, accounting for individual fitness levels. It's more accurate than simple 220-age method. A fit person with 50 bpm resting HR will have different zones than someone with 80 bpm resting HR at the same age.
How do I measure my resting heart rate?
Measure first thing in the morning before getting out of bed. Take your pulse for 60 seconds or use a fitness tracker. Do this for 3-5 days and average the results. Normal: 60-100 bpm. Athletic: 40-60 bpm.
Evidence
src/lib/calculators/registry.ts(metadata)src/lib/calculators/page-registry.ts(page/HowTo metadata)src/lib/calculators/health/heart-rate-zone.ts(calculator config)