❤️ Heart Rate Zones Calculator Karvonen Formula

Calculate your 5 target heart rate zones using the accurate Karvonen method. Find your fat burn, cardio, and peak zones for optimal training.

100% Private Karvonen Method Fat Burn Zone 5 Training Zones 2M+ Users
Your Details
Age
35
Resting Heart Rate
70
Measure when fully rested, in morning
Fitness Level
Workout Goal
Gender
Your Training Zones
185
Maximum Heart Rate (bpm)
For fat loss: 30-45 min in Zone 2 (fat burn zone)

Personalized Tips

⚕️ Always consult a doctor before starting any exercise program. These are estimates based on population averages.

❓ Frequently Asked Questions

Everything you need to know about heart rate zones.

What is Karvonen formula?

Target HR = ((max HR - resting HR) × % intensity) + resting HR. More accurate than 220-age.

Which zone burns most fat?

Zone 2 (60-70% of max HR) uses fat as primary fuel. Longer sessions here optimize fat loss.

How to measure resting HR?

Measure first thing in morning, before getting out of bed. Count beats for 60 seconds.

Why 5 zones?

Each zone trains different energy systems: recovery (Z1), fat burn (Z2), cardio (Z3), threshold (Z4), peak (Z5).