Find your optimal heart rate training zones for fat burning, cardio fitness, and peak performance using the Karvonen method.
Your Details
Enter age and optional resting HR
⚡ Quick Presets
Maximum Heart Rate
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Fox Formula: 220 − age
Heart Rate Reserve
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Fox MHR
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Tanaka MHR
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Gulati (women)
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Resting HR
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TRAINING ZONES (KARVONEN METHOD)
Enter your age
Add your resting heart rate for more accurate Karvonen zone calculations.
Heart Rate Training Zones
Zone
Effect
Zone 1 (50–60%)
Recovery & warm-up
Zone 2 (60–70%)
Fat burning, endurance base
Zone 3 (70–80%)
Aerobic fitness, cardio
Zone 4 (80–90%)
Lactate threshold, speed
Zone 5 (90–100%)
VO2 max, peak performance
Frequently Asked Questions
What is the Karvonen method?
The Karvonen method calculates target heart rate zones using your Heart Rate Reserve (HRR = MHR − Resting HR). It's more personalized than percentage-of-MHR methods, accounting for your cardiovascular fitness level.
What is a good resting heart rate?
A normal resting heart rate is 60–100 bpm. Athletes often have 40–60 bpm. The lower your RHR (above ~40 bpm), the more cardiovascular efficient your heart is.
Which zone burns the most fat?
Zone 2 (60–70% MHR) is the "fat burning" zone — a higher percentage of calories burned come from fat. However, higher zones burn more total calories even though a lower percentage comes from fat.