Heart Rate Zone Calculator

Calculate 5 heart rate training zones for cardio, fat burn, endurance. Uses Tanaka and Karvonen formulas

Calculate

Age

Resting heart rate (bpm) (optional)

Maximum heart rate

187

bpm

Formula: 208 − 0.7 × age (Tanaka)

Recovery Zone(50–60%)

94–112 bpm

Very light intensity. Active recovery, warm-up, cool-down.

Fat Burn Zone(60–70%)

112–131 bpm

Light intensity. Improves basic endurance and fat metabolism.

Aerobic Zone(70–80%)

131–150 bpm

Moderate intensity. Improves cardiovascular fitness and stamina.

Anaerobic Threshold(80–90%)

150–168 bpm

Hard intensity. Improves lactate threshold and race performance.

Maximum Effort(90–100%)

168–187 bpm

All-out intensity. Short intervals only. Boosts VO2 max.

✨ Key Features