HR Zone Calculator – Determine Your Heart Rate Training Zones
The HR Zone Calculator helps you determine your target heart rate zones for different types of workouts—fat burning, cardio endurance, and high-intensity training. Based on your age or HRmax, this tool calculates your heart rate ranges across 5 key zones used in fitness training.
How to Use the HR Zone Calculator
You can calculate your heart rate zones in two ways:
- By Age: Enter your age and let the tool estimate your HRmax using the formula HRmax = 220 − Age.
- By HRmax: If you already know your max heart rate, enter it directly for accurate zone output.
Heart Rate Zones Breakdown
| Zone | % of HRmax | Description |
|---|---|---|
| Zone 1 | 50–60% | Light activity & recovery |
| Zone 2 | 60–70% | Fat-burning, endurance building |
| Zone 3 | 70–80% | Cardio and aerobic fitness |
| Zone 4 | 80–90% | High-intensity workouts |
| Zone 5 | 90–100% | Max performance, interval training |
Example
Age: 30 → HRmax = 190 bpm
Zone 1 (50–60%): 95–114 bpm
Zone 2 (60–70%): 114–133 bpm
Zone 3 (70–80%): 133–152 bpm
Zone 4 (80–90%): 152–171 bpm
Zone 5 (90–100%): 171–190 bpm
Common Use Cases
- Optimizing heart rate during cardio workouts
- Monitoring fat-burning effectiveness
- Creating custom training plans
- Measuring athletic performance
- Preventing overtraining or undertraining
Why Use an HR Zone Calculator?
Training in the right heart rate zone is crucial to getting the most out of your workouts. This tool helps personalize your fitness approach and avoid training errors that may lead to poor results or injury.
Frequently Asked Questions (FAQs)
How do I know my HRmax?
You can estimate it using HRmax = 220 − Age, or get a lab-tested value with a stress test.
Which zone is best for fat loss?
Zone 2 (60–70% of HRmax) is optimal for fat-burning.
Can I train in multiple zones in one session?
Yes, many HIIT or circuit training routines combine multiple zones for efficiency.
Do I need a heart rate monitor?
Yes, a smartwatch or chest strap gives accurate real-time HR tracking during workouts.
Is training in Zone 5 dangerous?
Only if overused or for untrained individuals. Always consult your trainer or physician if unsure.
Related tools: HRmax Calculator, BMI Calculator, Calorie Calculator.