Find your maximum heart rate and training zones for fat burn, cardio and peak effort.
The method behind this calculator
This calculator estimates your maximum heart rate from your age and gives training zones as percentages of it. Add your resting heart rate for a more personalised range using the Karvonen method.
Zones help you train at the right intensity for your goal.
Worked example
On the values this calculator opens with, the target zone is 133–162. Underneath, Max heart rate comes out at 190 bpm and Fat burn at 95–133. Change any field and every figure updates as you type.
Using the calculator
- Enter your age.
- Optionally add your resting heart rate for the Karvonen method.
- Read your max heart rate and target zones.
How the number is calculated
max HR ≈ 220 − age
Karvonen: target = resting + %×(max − resting)
Questions people ask about this
How is max heart rate estimated?
A common estimate is 220 minus your age. It’s a rough average — individual maximums vary.
What are the training zones?
Roughly: 50–70% for fat burn/easy, 70–85% for cardio/endurance, and 85%+ for peak efforts.
Is the resting-HR method better?
The Karvonen method uses your heart rate reserve, so it personalises zones better than percentages of max alone.