Find your target heart rate training zones for fat burning, cardio, and peak performance, based on your age.
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Training at the right intensity matters more than just moving fast. Your heart rate zones tell you whether you're burning fat, building cardio fitness, or pushing peak performance.
Heart rate zones are percentage ranges of your estimated maximum heart rate, each linked to a different training effect — fat burn, aerobic (cardio) fitness, or peak performance.
This calculator uses the standard 220-minus-age formula. It's a population-level estimate, not a precise measurement — a lab-based VO2 max test is more accurate for serious athletes.
Training harder also means eating right — check your Calorie & TDEE Calculator in Nutrition, and track your starting point with our BMI Calculator or Body Fat % Calculator in Fitness.
It's a widely used general estimate, but individual max heart rate can vary by 10–15 bpm from the formula. Use it as a starting reference.
Fat-burn zone burns a higher percentage of calories from fat, but cardio zone burns more total calories per minute — total calorie balance matters more than zone alone.
Peak zone is meant for short intervals with recovery in between, not sustained training — overuse can lead to burnout or injury.