On this page
What target heart rate is
Your target heart rate is the beats-per-minute range you aim for during exercise to get a specific result — burning fat, building endurance, or pushing peak performance. Training by heart rate takes the guesswork out of "how hard should this feel?"
Every zone is a percentage of your maximum heart rate, the fastest your heart can safely beat. Stay too low and easy sessions don't build fitness; go too high too often and you can't recover. The zones keep each workout honest.
How zones are calculated
We estimate your maximum heart rate with the Tanaka formula (208 − 0.7 × age), which is more accurate than the classic 220 − age for most adults — we show both. If you enter your resting heart rate, the calculator switches to the more personalised Karvonen method, which bases zones on your heart-rate reserve (the gap between resting and maximum).
The five training zones
- Zone 1 (50–60%) — very light: warm-ups and recovery.
- Zone 2 (60–70%) — light: the "fat-burning" and base-building zone you can hold for hours.
- Zone 3 (70–80%) — moderate: classic aerobic cardio that improves stamina.
- Zone 4 (80–90%) — hard: anaerobic work that lifts your speed and threshold.
- Zone 5 (90–100%) — maximum: short, all-out efforts.
Finding your resting heart rate
Measure first thing in the morning, before getting out of bed: count your pulse for 60 seconds, or read it from a fitness watch. A typical resting rate is 60–100 bpm; well-trained endurance athletes are often in the 40s. Adding it above unlocks the more accurate Karvonen zones.
Helpful tools
Train in the right zone with accurate, real-time readings.
View options →Track heart rate, zones and recovery on every session.
View options →Some links may be affiliate links; if you buy through them we may earn a small commission at no extra cost to you.
Frequently asked questions
What is the fat-burning heart rate zone?
Roughly 60–70% of your maximum heart rate (Zone 2). You burn a higher share of calories from fat there, but total calories burned still drive fat loss, so don't avoid harder efforts.
Is 220 minus your age accurate?
It's a rough guide that can be off by 10–20 bpm for any individual. The Tanaka formula used here is more accurate on average, and a lab test is the gold standard.
Do I need a chest strap to train by heart rate?
No, but chest straps are more accurate than wrist sensors, especially during high-intensity intervals where wrist readings can lag or jump.
What's a healthy resting heart rate?
For most adults it's 60–100 bpm. Lower generally reflects better cardiovascular fitness, with endurance athletes often resting in the 40s or low 50s.