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Find your personalized fat burn, cardio, and peak heart rate zones in BPM. Free, no signup.

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Target Heart Rate Zone Calculator — Train at the Right Intensity

Stop guessing how hard to push. Enter your age and resting heart rate, and instantly get your max heart rate and personalized Karvonen training zones — from recovery to peak effort — in beats per minute.

No fitness watch? Count your pulse for 60 seconds right after waking up, before getting out of bed.

Your fat burn zone (Zone 2)
138 – 151 BPM
the sweet spot for steady cardio and fat burning
Max heart rate
190
BPM · 220 minus your age
Heart rate reserve
130
BPM · max minus resting
Cardio zone (Zone 3)
151 – 164
BPM · builds endurance
ZoneIntensityYour range (BPM)Feels like
For general fitness information only: this calculator is not medical advice. If you have a heart condition, take medication that affects heart rate, or are returning to exercise after illness, talk to your doctor before training in the higher zones.
100% private

All math happens in your browser. Your age and heart rate are never uploaded or stored anywhere.

No signup

No account, no email, no app. Open the page and calculate as many zones as you like.

Free forever

Unlimited heart rate zone calculations — free, no limits.

How to use the heart rate zone calculator

  1. 1Enter your age

    Type your age in years. It sets your estimated max heart rate using the standard 220 minus age formula.

  2. 2Enter your resting heart rate

    Measure it first thing in the morning, before coffee or activity. A fitness watch reading from sleep works too.

  3. 3Calculate your zones

    Hit the button and get your five Karvonen zones, each with its BPM range, intensity, and training benefit.

  4. 4Train to the numbers

    Glance at your watch mid-workout: stay in Zone 2 for fat burn, push into Zone 3 or 4 for cardio gains, and save Zone 5 for short intervals.

Why runners and gym-goers use this calculator

Personalized Karvonen zones

Unlike generic percent-of-max charts, the Karvonen method factors in your resting heart rate, so fitter people get tighter, more accurate zones.

Clear fat burn target

Zone 2 is highlighted up front — the steady intensity where your body burns the highest proportion of fat for fuel.

All five zones at a glance

Recovery, fat burn, cardio, threshold, and peak — each with its BPM range, intensity label, and what it should feel like.

Built on the standard formula

Max heart rate uses 220 minus age, the formula used by most fitness watches and training plans, with heart rate reserve applied per zone.

Works with any watch

Match the BPM ranges to your Apple Watch, Garmin, Fitbit, or chest strap — no app install or pairing needed.

Instant and private

Two numbers in, five zones out, in under a second — and nothing you enter ever leaves your device.

Target heart rate zone FAQs

What is a good target heart rate for a 30-year-old?
For a 30-year-old with a resting heart rate of 60 BPM, the fat burn zone (Zone 2) is about 138–151 BPM and the cardio zone (Zone 3) is about 151–164 BPM. Your exact numbers depend on your resting heart rate, so type it into the calculator above for your personal ranges.
What is the Karvonen formula?
The Karvonen formula personalizes your zones using heart rate reserve (HRR), which is max heart rate minus resting heart rate. A zone boundary equals (HRR × intensity) + resting heart rate. For example, at age 30 with a resting rate of 60, HRR is 130, so the 60% boundary is (130 × 0.60) + 60 = 138 BPM.
Which heart rate zone burns the most fat?
Zone 2 (60–70% of heart rate reserve) burns the highest percentage of calories from fat, which is why it is called the fat burn zone. Higher zones burn more total calories per minute, but a smaller share comes from fat.
What is the difference between Zone 2 and Zone 3?
Zone 2 is a comfortable pace where you can hold a conversation — ideal for long runs, walks, and base building. Zone 3 is noticeably harder: you can speak in short sentences, and it builds cardiovascular endurance faster, but it is harder to sustain for long sessions.
How do I measure my resting heart rate?
Measure it first thing in the morning, before getting out of bed or drinking coffee. Count your pulse at your wrist or neck for a full 60 seconds, or check your fitness watch's overnight resting reading. Repeat for a few mornings and use the average.
Is 220 minus age accurate for max heart rate?
It is a widely used estimate, but individual max heart rates vary by roughly 10–12 BPM. It works well for general training zones; a lab or field test gives a more exact number if you need precision for competitive training.
Should I train in Zone 5?
Zone 5 (90–100%) is for short, hard intervals of a few minutes at most, with full recovery between efforts. Most of your weekly training should sit in Zones 2 and 3, with Zone 5 reserved for one session per week at most.
Does medication affect my heart rate zones?
Yes — beta blockers and some other medications lower heart rate, which makes formula-based zones less reliable. If you take heart-related medication, ask your doctor for personalized training targets instead of using this calculator.

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