Zone-Based Cardio
Lower zones are useful for aerobic base and recovery. Higher zones build conditioning but require more recovery.
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Performance
Heart Rate Zone Calculator
Heart rate zones help organize cardio intensity so endurance work, conditioning, and recovery sessions have a clear target.
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Your Heart Rate Zones
Estimated max heart rate is 190 bpm.
Max Heart Rate
190 bpm
Recovery
95 - 114 bpm
Fat Burn
114 - 133 bpm
Cardio
133 - 162 bpm
Peak
162 - 181 bpm
Result Breakdown
Recovery95 - 114 bpm
Fat Burn114 - 133 bpm
Cardio133 - 162 bpm
Peak162 - 181 bpm
Use zones to guide effort, but adjust for sleep, heat, stress, caffeine, and how the session feels.
Using Heart Rate in the Gym
Track trends rather than obsessing over perfect numbers. Sleep, caffeine, heat, and stress can all shift heart rate.
Heart Rate Zone Calculator FAQ
How is max heart rate calculated?
A common estimate is 220 minus age. Individual max heart rate can vary, but the formula is useful for planning.
What is the fat burn zone?
The fat burn zone is often described as about 60% to 70% of max heart rate, a steady intensity many people can sustain.
Which heart rate zone is best?
It depends on the goal. Recovery, fat burn, cardio, and peak intervals all serve different roles in a balanced program.