Heart Rate Zone Calculator
Find your maximum heart rate and your five training zones — from warm-up to maximum effort — based on your age. Add your resting heart rate to use the more personalised Karvonen method.
How to use it
Enter your age to estimate your maximum heart rate (220 − age) and the five training zones as percentages of it. If you know your resting heart rate, add it and the calculator switches to the Karvonen heart-rate-reserve method for more tailored zones.
Training in different zones serves different goals: lower zones build aerobic base and aid recovery, while higher zones improve speed and power. These are estimates — listen to your body and check with a doctor before starting hard training.
Frequently asked questions
How is maximum heart rate calculated?
The common estimate is 220 minus your age. The Tanaka formula (208 − 0.7 × age) is often more accurate for older adults. Both are population estimates; an exercise test measures your true maximum.
What is the Karvonen method?
Karvonen uses your heart-rate reserve — the gap between your maximum and resting heart rate — to set zones: target = (max − resting) × intensity + resting. It personalises zones to your fitness, so add your resting heart rate if you know it.
Which heart rate zone burns the most fat?
The 60–70% zone is often called the 'fat-burning' zone because fat fuels a larger share of energy there. Higher-intensity work burns more total calories, though, so mixing zones tends to work best for fat loss.
BriskToolbox provides estimates for general information only and is not medical advice. Talk to a healthcare professional about your individual health.