Welcome to the Heart Rate Zone Calculator!

This handy tool helps you determine your optimal heart rate zones for various types of workouts, ensuring you get the most out of every session. Whether you’re aiming to burn fat, improve cardiovascular fitness, or reach peak performance, knowing your heart rate zones is key. Follow the instructions below to get started.

How to Use the Calculator:

  1. Enter Your Age:
    • Simply type your age in years into the first input box.
  2. Enter Your Resting Heart Rate:
    • Your resting heart rate is the number of times your heart beats per minute when you are at rest. To get an accurate measurement:
      • Sit quietly and relax for at least 5 minutes.
      • Find your pulse on the inside of your wrist (radial pulse) or on your neck (carotid pulse).
      • Use your index and middle fingers to count the number of beats in 60 seconds. This is your resting heart rate.
    • Type this number into the second input box.
  3. Calculate Your Zones:
    • Click the “Calculate Zones” button to see your personalized heart rate zones.
Heart Rate Zone Calculator

Heart Rate Zone Calculator

Understanding the Results:

  • Warm-up Zone (50-60%):
    • This zone is ideal for warming up and cooling down. It’s also perfect for beginners who are just starting to exercise regularly.
  • Fat Burning Zone (60-70%):
    • In this zone, your body uses fat as a primary fuel source. It’s great for weight loss and improving overall health.
  • Cardio Zone (70-80%):
    • This zone helps improve cardiovascular fitness and endurance. It’s where you’ll start to push yourself and see improvements in your stamina.
  • Peak Zone (80-90%):
    • In this high-intensity zone, you’re pushing your limits. It’s excellent for advanced athletes looking to enhance their peak performance.


  • If you are 35 years old and your resting heart rate is 60 beats per minute (bpm):
    • Maximum Heart Rate: 220 – 35 = 185 bpm
    • Heart Rate Reserve: 185 – 60 = 125 bpm
    Using these numbers, the calculator will determine your heart rate zones:
    • Warm-up Zone: 123 – 135 bpm
    • Fat Burning Zone: 135 – 148 bpm
    • Cardio Zone: 148 – 160 bpm
    • Peak Zone: 160 – 173 bpm

Start Maximizing Your Workouts Today!

With your heart rate zones calculated, you can tailor your workouts to meet your fitness goals more effectively. Remember, monitoring your heart rate during exercise can help you stay within the desired zones, maximizing fat burning, improving cardiovascular health, and achieving peak performance.

So, what are you waiting for? Enter your details, calculate your zones, and start your journey to a healthier, more efficient workout routine today!