Target heart rate for fat burn, cardio, peak performance
Maximum Heart Rate
180
bpm
Target Heart Rate
126–144
Cardio Zone
Our free Max HR and Training Zones calculator helps athletes, fitness enthusiasts, and health-conscious individuals determine their maximum heart rate and optimal training zones for fat burning, cardio improvement, and peak performance. Calculate personalized heart rate targets based on your age, fitness level, and training goals.
Perfect for runners, cyclists, gym enthusiasts, and fitness trainers who want to optimize their workouts, maximize results, and train safely within appropriate intensity levels.
Access different Max HR formulas including Karvonen Method, Tanaka Formula, and traditional age-based calculations for the most accurate personalized results.
Calculate all five essential training zones: Very Light, Fat Burn, Aerobic, Anaerobic, and Maximum Effort with detailed descriptions of each zone's benefits.
Get tailored workout suggestions based on your specific goals - whether it's fat loss, endurance building, cardiovascular health, or peak performance training.
Account for different fitness levels from beginner to elite athlete with adjusted zone calculations that reflect your current conditioning and training capacity.
Train smarter, not harder with precise heart rate zone calculations that maximize your workout efficiency and help you achieve your fitness goals faster.
The five main zones are: Zone 1 (50-60%) - Very Light recovery, Zone 2 (60-70%) - Fat Burn, Zone 3 (70-80%) - Aerobic, Zone 4 (80-90%) - Anaerobic, Zone 5 (90-100%) - Maximum Effort. Each zone serves different training purposes and physiological benefits.
The 220 - age formula is a general estimate but can be inaccurate by ±10-15 beats. More accurate methods include the Tanaka formula (208 - 0.7 × age) and Karvonen method which incorporates resting heart rate for personalized calculations.
Zone 2 (60-70% of Max HR) is optimal for fat burning because your body primarily uses fat as fuel at this intensity. While higher zones burn more total calories, Zone 2 burns the highest percentage of calories from fat and is sustainable for longer durations.
A balanced approach works best: 80% of training in Zones 1-2 for base building and recovery, 20% in Zones 3-5 for intensity. Beginners should focus more on Zones 2-3, while advanced athletes incorporate more Zone 4-5 training.
Yes! As your fitness improves, your resting heart rate typically decreases, and you may need to adjust your zones. Recalculate every 3-6 months or if you notice significant changes in your training performance or recovery patterns.