Heart Rate Zone Calculator
Find your target heart rate zones for effective workouts.
Measure in the morning before getting up
Max Heart Rate
187
bpm (estimated)
Resting HR
70
Average
Heart Rate Reserve
117
bpm (training range)
Your resting heart rate: Room for improvement. Regular cardio exercise can lower your resting HR.
Your Heart Rate Zones
Rest / Recovery
Very light activity, warm-up and cool-down
129-140
50-60% max
Benefits: Recovery, improves overall health, reduces stress
Fat Burning
Light activity, you can hold a conversation easily
140-152
60-70% max
Benefits: Burns fat as primary fuel, builds endurance base
Aerobic / Cardio
Moderate intensity, breathing harder but sustainable
152-164
70-80% max
Benefits: Improves cardiovascular fitness, heart health
Threshold
Hard effort, difficult to talk, sustainable for short periods
164-175
80-90% max
Benefits: Increases speed, power, and lactate threshold
Maximum Effort
All-out effort, only sustainable for very short bursts
175-187
90-100% max
Benefits: Develops maximum performance, sprinting power
Workout Recommendations
Weight Loss
Fat Burning + Aerobic
Brisk walking, light jogging, cycling at conversational pace
30-60 minutes, 4-5 times/week
Heart Health
Aerobic
Jogging, swimming, dancing, cycling
30 minutes, 5 times/week
Fitness Improvement
Aerobic + Threshold
Running, interval training, sports
20-40 minutes, 3-4 times/week
Athletic Performance
Threshold + Maximum
HIIT, sprints, intense sports training
20-30 minutes, 2-3 times/week
Quick Reference During Workout
Fat Burn
140-152
Cardio
152-164
Threshold
164-175
Training Tips
Start in lower zones
Build your aerobic base before pushing into higher zones. Most of your training (80%) should be in zones 1-3.
Use a heart rate monitor
Fitness watches or chest straps give real-time feedback. Much more accurate than manually checking pulse.
Warm up properly
Spend 5-10 minutes in Zone 1 before intense exercise. Cool down the same way.
Listen to your body
Heart rate zones are guides, not strict rules. If something feels wrong, slow down regardless of numbers.
How do I measure resting heart rate?
Measure in the morning before getting out of bed. Sit quietly for 5 minutes, then count your pulse for 60 seconds. Do this for a few days and take the average.
Why does resting heart rate matter?
Lower resting HR generally indicates better cardiovascular fitness. Athletes often have resting HR of 40-60 bpm. Higher resting HR is associated with increased health risks.
Which zone is best for weight loss?
The 'Fat Burning' zone (60-70%) burns a higher percentage of fat, but the 'Aerobic' zone (70-80%) burns more total calories. For weight loss, focus on consistency and duration over zone perfection.
How accurate is the max heart rate formula?
The formula provides an estimate. Actual max HR varies by individual. If you notice you can comfortably exceed calculated max HR, your actual max may be higher.