What is the fat-burning heart rate zone?

Zone 2 (60–70% max HR) is the fat-burning zone. At this intensity, fat provides ~60–65% of fuel. It also builds aerobic base and mitochondrial density without excessive fatigue.

What is the Karvonen method?

The Karvonen method uses Heart Rate Reserve (HRR = Max HR − Resting HR) to calculate training zones. This makes zones more personalised for fitter individuals with lower resting heart rates.

Heart Rate Zone Calculator – 5 Training Zones

Heart Rate Zone Calculator

Find your 5 training heart rate zones based on your age and resting heart rate. Simple and Karvonen methods.

Age (years)

Method

Simple (% Max HR)

Karvonen (HRR)

Max HR (220 − age)

190 bpm

Zone 1

Warm-up / Recovery

95–114 bpm

Very light effort. Improves overall health and recovery.

Zone 2

Fat burn / Aerobic base

114–133 bpm

Comfortable pace. Burns fat, builds aerobic base.

Zone 3

Aerobic / Cardio

133–152 bpm

Moderate effort. Improves cardiovascular efficiency.

Zone 4

Anaerobic threshold

152–171 bpm

Hard effort. Increases speed and power.

Zone 5

Maximum effort

171–190 bpm

All-out sprint. Only sustainable for short bursts.

220 − age is a population average for max HR with ±10–12 bpm individual variation. For precise training, perform a max HR test with a cardiologist's guidance.

Heart Rate Zone Calculator

The Heart Rate Zone Calculator divides your maximum heart rate into five training zones, each targeting a different physiological adaptation.

Methods

Simple % of Max HR: Zone HR = Max HR × percentage. Quick, widely used.
Karvonen (HRR): Zone HR = (Max HR − Resting HR) × % + Resting HR. More personalised; accounts for cardiovascular fitness level.

Zone 2 for endurance

Zone 2 (60–70% max HR) is currently favoured for building aerobic base and mitochondrial capacity without accumulating excessive fatigue. Elite endurance athletes spend ~80% of training volume in Zone 2.