How do I calculate my maximum heart rate?

The most common formula is 220 minus your age. However, the Tanaka formula (208 - 0.7 x age) is often considered more accurate for healthy adults.

What is the fat burning zone?

The 'fat burning zone' is typically Zone 2 (60-70% of max heart rate). In this zone, the body uses a higher percentage of fat for fuel compared to carbs, making it ideal for endurance base building.

Heart Rate Zones Calculator

Calculate your target heart rate zones for effective training.

Max Heart Rate (MHR)

190

Estimated (220 - Age)

Zone 1: Recovery (Warm Up) 50-60%

93 - 112 bpm

Low intensity. Good for warm-up, cool-down, and active recovery.

Zone 2: Fat Burn (Aerobic) 60-70%

112 - 131 bpm

Comfortable effort. Builds base endurance and burns fat efficiently.

Zone 3: Cardio (Fitness) 70-80%

131 - 150 bpm

Moderate intensity. Improves cardiorespiratory fitness.

Zone 4: Threshold (Hard) 80-90%

150 - 169 bpm

Hard effort. Increases lactate threshold. Used for tempo runs.

Zone 5: Maximum (Peak) 90-100%

169 - 188 bpm

Maximum effort. Trains fast-twitch muscles. Sustainable only for short bursts.

Understanding Heart Rate Training

Why use the Karvonen Formula?

This calculator uses the Karvonen formula, which factors in your Resting Heart Rate (RHR). This provides a more personalized target heart rate than standard formulas because it accounts for your current fitness level.

How do I find my Resting Heart Rate?

Measure your pulse first thing in the morning while still lying in bed. Count the beats for 30 seconds and multiply by 2. A lower RHR typically indicates better cardiovascular fitness.

Which zone should I train in?

For general health and fat loss, spend most of your time in Zone 2 and Zone 3. For improving speed and performance, incorporate intervals in Zone 4 and Zone 5. A mix of zones is ideal for balanced fitness.

Is the 220 minus age formula accurate?

The formula "220 - Age" is a rough estimate and can be off by 10-20 beats for some individuals. A lab test is the most accurate way to find your true max heart rate, but this calculator provides a solid starting point.