Stop guessing during your cardio sessions. Calculate your optimal fat-burning and cardiovascular endurance zones based on your age and resting heart rate to maximize the efficiency of every workout.
Target Heart Rate Zones
Calculated using the Karvonen Formula.
220 − age is the classic rule of thumb but can be off by ±10-12 bpm. Tanaka’s formula, derived from a larger modern study pool, tends to track measured max HR more closely — especially past age 40.
Disclaimer: This tool is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
Your Training Zones
Fat Burn Zone (60-70%)0 – 0 BPM
Best for building endurance and burning fat. Feels like a comfortable pace.
Cardio / Aerobic (70-80%)0 – 0 BPM
Improves cardiovascular fitness and stamina. You will be breathing heavily.
Peak / Anaerobic (80-90%)0 – 0 BPM
Maximum performance interval training. Can only be sustained for short bursts.