What Are Your Target Heart Rate Zones?
Enter your age to instantly calculate your maximum heart rate and precise bpm ranges for fat burn, cardio, and peak training zones.
Train in the right zone — Zone 2 (60–70% max HR) builds the aerobic base that all other training depends on.
220−age
standard max heart rate formula — the foundation of all HR zone calculations
60–85%
of max HR is the effective training range for fat burn and cardio zones
±12 bpm
typical individual variation from the 220−age formula estimate
Training smarter with heart rate zones
Zone 2 training is underrated
Zone 2 (roughly fat burn zone, 60–70% max HR) is the foundation of endurance and metabolic health. Consistent Zone 2 training improves mitochondrial density, fat oxidation, and aerobic base — the improvements that high-intensity work builds on top of. Elite endurance athletes spend 80% of their training in Zone 2. Most recreational athletes spend far too little time here.
HIIT vs steady-state cardio
HIIT (alternating peak zone and recovery) produces similar cardiovascular improvements to steady-state cardio in far less time — a key advantage for people with limited schedules. However, HIIT is higher stress on the body and requires more recovery. The best approach is to combine: 2–3 Zone 2 sessions per week for base fitness, 1–2 HIIT sessions for intensity, and structured rest days.
Adjust zones for real fitness level
The 220−age formula is a population average. Fit individuals typically have lower resting HR and may be able to sustain higher percentages of max HR for longer. Track how you actually feel at each percentage and adjust zones based on perceived exertion (RPE scale 1–10) in addition to the calculated numbers. Zones should match both your heart rate and your breathing rate.
How the Heart Rate Zone Calculator Works
Formula
Max HR = 220 − Age\nFat Burn Zone = Max HR × 60% to 70%\nCardio Zone = Max HR × 70% to 85%\nPeak Zone = Max HR × 85%+This calculator uses the widely accepted 220 minus age formula to estimate maximum heart rate. Individual variation can be ±10–15 bpm from this estimate.
Training zones are defined as percentages of max HR. Fat burn (60–70%) prioritises aerobic fat oxidation. Cardio (70–85%) maximises cardiovascular adaptation. Peak (85%+) is reserved for high-intensity intervals and sprint efforts.