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Heart rate zone calculator

Zone 2 is easy cardio you can do often; zones 4–5 are for short, hard intervals. Get your numbers here.

Results

Max heart rate (Tanaka)
188 bpm
Zone 2: easy fat-burning cardio
138–150 bpm
Zone 3: steady
150–163 bpm
Zone 4: hard
163–176 bpm
Zone 5: max efforts
176–188 bpm

Karvonen method (uses heart rate reserve). Estimates for general fitness use, not medical advice.

How to use it

  1. Enter age and resting heart rate (measure on waking).
  2. Use zone 2 for most cardio.
  3. Save zones 4–5 for one or two interval sessions a week.

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FAQ

Is zone 2 the fat-burning zone?

You burn a higher share of fat there, but total calories burned drive fat loss.

How do I find my resting heart rate?

Count your pulse for 60 seconds right after waking, a few mornings in a row.

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