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Heart Rate Zones

Your 5 training zones calculated via the Karvonen formula. Know exactly which BPM range to target for fat burn, cardio, or peak performance.

Your Age

Resting HR (BPM)

Check in the morning, before getting out of bed.

💡 Formula: Karvonen — ((Max HR − Resting HR) × intensity%) + Resting HR

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Max Heart Rate

0 BPM

Your 5 Training Zones

Zone 1Warm-up / Recovery

128-140

Easy walking, stretching

~4 cal/min

Zone 2Fat Burn

140-153

Brisk walk, easy cycling

~7 cal/min

Zone 3Aerobic / Cardio

153-165

Jogging, cycling

~10 cal/min

Zone 4Anaerobic

165-178

Running, HIIT

~13 cal/min

Zone 5Max Effort (VO2 Max)

178-190

Sprints, max intervals

~16 cal/min

Fat burn zone: keep HR between 140-153 BPM. Most efficient for burning fat stores over 30-60 minutes.

Medical disclaimer: This calculator is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek guidance from a qualified healthcare provider.

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