Which zone burns the most fat?
Zone 2 burns highest percentage of fat, but higher zones burn more total calories.
Health Fitness
Heart Rate Zone Calculator
Estimate heart rate zone with quick inputs.
Fast, practical estimates
Adjust inputs for the most useful result.
What this calculator does
Heart rate zones divide exercise intensity into 5 levels based on percentage of maximum heart rate. Training in different zones develops specific fitness qualities: Zone 1-2 for endurance, Zone 3 for aerobic capacity, Zone 4-5 for speed and power.
How it works
Calculate max HR (220 - age or Tanaka: 208 - 0.7×age), then determine zone ranges as percentages.
Formula
Max HR = 220 - Age (traditional) or 208 - 0.7×Age (Tanaka). Zone 1: 50-60%, Zone 2: 60-70%, Zone 3: 70-80%, Zone 4: 80-90%, Zone 5: 90-100%.
Tips for using this calculator
- Spend 80% of training in Zones 1-2
- Zone 2 builds aerobic base efficiently
- Zones 4-5 for short intervals only
- Individual max HR varies ±10-12 bpm from formulas
- Consider lab testing for accurate max HR
Frequently asked questions
How accurate is 220-age?
±10-12 bpm variance. Tanaka formula (208-0.7×age) may be more accurate for older adults.
How much time in each zone?
80/20 rule: 80% easy (Zones 1-2), 20% hard (Zones 4-5) for optimal improvement.