Heart Rate Zones Guide: Maximum HR, Training Zones & Fat Burning
Training in the right heart rate zone makes your workouts more effective. Here's how to find your maximum heart rate and what each training zone means for your fitness goals.
Maximum Heart Rate (MHR)
Classic Formula
Tanaka Formula (more accurate)
The 5 Heart Rate Training Zones
| Zone | % MHR | bpm (MHR 185) | Purpose |
|---|---|---|---|
| Zone 1 | 50–60% | 93–111 | Recovery, easy movement |
| Zone 2 | 60–70% | 111–130 | Fat burning, aerobic base |
| Zone 3 | 70–80% | 130–148 | Aerobic endurance |
| Zone 4 | 80–90% | 148–167 | Lactate threshold, tempo |
| Zone 5 | 90–100% | 167–185 | Max effort, VO₂ max |
Frequently Asked Questions
How is maximum heart rate calculated?
The most widely used formula is MHR = 220 − age. A 30-year-old: MHR = 220 − 30 = 190 bpm. A more accurate (but less known) formula by Tanaka: MHR = 208 − (0.7 × age). Both are estimates — individual MHR can vary by ±10–20 bpm.
What are heart rate training zones?
Zone 1 (50–60% MHR): active recovery, easy walks. Zone 2 (60–70%): aerobic base, fat-burning. Zone 3 (70–80%): aerobic endurance. Zone 4 (80–90%): threshold training, lactate. Zone 5 (90–100%): maximum effort, VO₂ max. Most training programmes use Zones 2–4.
What is a normal resting heart rate?
Normal resting HR: 60–100 bpm. Athletes often have resting HR of 40–60 bpm due to a stronger heart muscle. Below 40 bpm (bradycardia) or above 100 bpm at rest (tachycardia) warrants medical attention. Measure first thing in the morning for accurate resting HR.
What is target heart rate for fat burning?
The 'fat burning zone' is 60–70% of MHR — moderate intensity where the body uses a higher proportion of fat for fuel. However, higher-intensity zones burn more total calories and fat in absolute terms. Both zones contribute to fat loss; the right choice depends on fitness level and goals.
How do I measure heart rate without a device?
Find your pulse at the wrist (radial) or neck (carotid). Count beats for 15 seconds and multiply by 4 to get bpm. For more accuracy, count for a full 30 seconds and multiply by 2, or count for 60 seconds directly. Modern smartwatches and fitness trackers can measure continuously.
Related Calculators
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