← Back
Heart Rate Zones
Target heart rate zones by age
Heart Rate Zones
—
Max HR
—
Fat Burn (60–70%)
—
Cardio (70–85%)
—
Peak (85%+)
—
What is a Heart Rate Calculator?
Determines target heart rate training zones based on age and resting heart rate - helping you exercise at optimal intensity.
How It Works
Max HR = 220 - Age (traditional) or 207 - 0.7 x Age (Tanaka, more accurate for 40+). Zones as % of MHR: Z1(50-60%), Z2(60-70%), Z3(70-80%), Z4(80-90%), Z5(90-100%).
Example
Age 30: MHR = 190 bpm. Zone 2 (fat-burn): 114-133 bpm. Zone 3 (aerobic): 133-152 bpm. Zone 4 (threshold): 152-171 bpm.
Pro Tips
- Zone 2 training (conversational pace) builds aerobic base and maximises fat-burning percentage.
- Limit Zone 4-5 training to 20-30% of total volume to prevent overtraining.
- Resting HR of 40-55 bpm indicates excellent cardiovascular fitness (average is 60-80 bpm).
- Fast HR recovery (above 20 bpm drop in 1 min after exercise) indicates good cardiovascular health.
FAQ
Normal resting heart rate?▼
60-100 bpm for adults; 40-60 bpm for well-trained athletes.
Best zone for fat loss?▼
Zone 2 (60-70% MHR) burns highest fat percentage; Zones 3-4 burn more total calories per hour.
Accuracy of 220-minus-age?▼
Plus or minus 10-15 bpm for most people. Tanaka formula is more accurate for 40+ year olds.
What is HRV?▼
Heart Rate Variability: variation between beats; higher HRV indicates better recovery and cardiovascular fitness.