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.

What is the 80/20 training rule?

Spend 80% of training time in easy zones (Zone 1-2) and 20% in hard zones (3-5). Most athletes train too hard on easy days and too easy on hard days. Polarized training (easy/hard split) is more effective than always training at moderate intensity.

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Heart Rate Zone Calculator

Calculate your 5 training heart rate zones for optimal workouts. Based on age and optional resting heart rate using 220-age or Karvonen method.

Inputs

Ageⓘ

Used to calculate maximum heart rate

Resting Heart Rate (Optional)ⓘ

Leave at 0 to use simple method. Measure first thing in the morning.

Calculation Methodⓘ

Karvonen requires resting heart rate measurement

Enter values to see results

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What is this?

A heart rate zone calculator determines your 5 training zones based on your maximum heart rate. Each zone targets different adaptations: Zone 1 (recovery), Zone 2 (fat burning/endurance), Zone 3 (cardio fitness), Zone 4 (lactate threshold), and Zone 5 (peak power). Training in the right zones optimizes your workouts.

How to use

Enter your age to calculate maximum heart rate (220 - age). For more accurate zones, measure your resting heart rate first thing in the morning and use the Karvonen method. The calculator shows BPM ranges for each of the 5 zones. Use a heart rate monitor or fitness tracker to stay in your target zone during workouts.

Tips

**80/20 Rule**: Spend 80% of training time in Zone 1-2 (easy pace) and 20% in Zone 3-5 (hard efforts). Most athletes train too hard too often.
**Measure Resting Heart Rate**: Check HR first thing in morning before getting out of bed. 60-100 bpm is normal, 40-60 for athletes.
**Zone 1 (50-60%)**: Active recovery, warm-up, cool-down. You can hold a conversation easily.
**Zone 2 (60-70%)**: Fat burning zone, base building. Nose breathing only. Where you should spend most training time.
**Zone 3 (70-80%)**: Tempo runs, moderate intensity. Can talk but breathing harder. Good for cardiovascular fitness.
**Zone 4 (80-90%)**: Lactate threshold training. Hard effort, can only speak short phrases. Improves speed and racing pace.
**Zone 5 (90-100%)**: Maximum effort intervals, sprints. Unsustainable for more than 1-2 minutes. Increases power and VO2 max.
**Use Heart Rate Monitors**: Chest straps are most accurate. Wrist-based trackers (Apple Watch, Garmin) are good but less precise during intervals.
**Heart Rate Drift**: HR increases over long workouts even at steady pace due to dehydration and fatigue. This is normal.
**Age-Based Isn't Perfect**: 220-age is an estimate. Some people have higher/lower max HR. Know your body.

Disclaimer: This calculator provides estimates for informational purposes only and does not constitute medical advice. Results are based on general formulas and may not account for individual health conditions. Consult a qualified healthcare professional for personalized guidance. See our full disclaimer for details.

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What is this?

How to use

Tips

**80/20 Rule**: Spend 80% of training time in Zone 1-2 (easy pace) and 20% in Zone 3-5 (hard efforts). Most athletes train too hard too often.

**Measure Resting Heart Rate**: Check HR first thing in morning before getting out of bed. 60-100 bpm is normal, 40-60 for athletes.

**Zone 1 (50-60%)**: Active recovery, warm-up, cool-down. You can hold a conversation easily.

**Zone 2 (60-70%)**: Fat burning zone, base building. Nose breathing only. Where you should spend most training time.

**Zone 3 (70-80%)**: Tempo runs, moderate intensity. Can talk but breathing harder. Good for cardiovascular fitness.

**Zone 4 (80-90%)**: Lactate threshold training. Hard effort, can only speak short phrases. Improves speed and racing pace.

**Zone 5 (90-100%)**: Maximum effort intervals, sprints. Unsustainable for more than 1-2 minutes. Increases power and VO2 max.

**Use Heart Rate Monitors**: Chest straps are most accurate. Wrist-based trackers (Apple Watch, Garmin) are good but less precise during intervals.

**Heart Rate Drift**: HR increases over long workouts even at steady pace due to dehydration and fatigue. This is normal.

**Age-Based Isn't Perfect**: 220-age is an estimate. Some people have higher/lower max HR. Know your body.