Find your fat burn, cardio, and VO2 max zones. Karvonen and simple methods.
| Zone | Name | Intensity | BPM Range | Purpose |
|---|---|---|---|---|
| 1 | Recovery | 50–60% | 95–114 bpm | Warm-up, recovery |
| 2 | Fat Burn | 60–70% | 114–133 bpm | Fat burning, endurance |
| 3 | Aerobic | 70–80% | 133–152 bpm | Cardiovascular fitness |
| 4 | Anaerobic | 80–90% | 152–171 bpm | Speed, power |
| 5 | VO2 Max | 90–100% | 171–190 bpm | Maximum effort |
Calculate your heart rate training zones with our free calculator. Supports both the simple 220-minus-age method and the more accurate Karvonen formula, which factors in your resting heart rate. Instantly see your five training zones — Recovery, Fat Burn, Aerobic, Anaerobic, and VO2 Max — with personalized BPM ranges, colored zone bars, and a detailed breakdown of each zone's purpose. Perfect for runners, cyclists, and anyone looking to optimize their cardio training.