Heart Rate Zone Calculator
Calculate your 5 training heart rate zones based on age and resting heart rate. Optimise your workouts for fat burn, aerobic fitness, and endurance.
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Max Heart Rate
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Heart Rate Reserve
Your 5 Training Zones (Karvonen Method)
Frequently Asked Questions
How is maximum heart rate calculated?
The most common formula is: Max HR = 220 − age. A more accurate formula for older adults is the Tanaka formula: Max HR = 208 − (0.7 × age). This calculator uses the classic 220 − age formula as it is most widely used.
What is the fat-burning zone?
The fat-burning zone (Zone 2) is approximately 60–70% of your maximum heart rate. At this intensity, fat provides a higher percentage of fuel. However, higher-intensity exercise burns more total calories even if the fat percentage is lower.
Should I exercise in all five zones?
A well-rounded training programme includes all zones. For general fitness and weight management, spend most time in Zones 2–3. Include some Zone 4 intervals weekly for cardiovascular improvement. Zone 5 is reserved for short, intense efforts and should not be sustained for more than a few minutes.
What is resting heart rate and what is normal?
Resting heart rate (RHR) is measured after sitting quietly for 5 minutes. A normal resting heart rate for adults is 60–100 beats per minute. Well-trained athletes may have RHR as low as 40 BPM. Below 60 BPM is called bradycardia and above 100 BPM is tachycardia.
What exercise options are available in Nigeria for training zones?
Zone 2 training: brisk walking, casual cycling, light jogging, swimming. Zone 3: moderate jogging, aerobics classes, dancing. Zone 4–5: HIIT, fast running, football (soccer), high-intensity gym training. Many neighbourhoods and parks in Nigerian cities are suitable for morning runs.