Calculate your personalised heart rate training zones for fat burning, aerobic fitness, anaerobic threshold, and VO2 max. Based on age or measured max heart rate.
The basic method: Max HR = 220 − age. Zone 2 (fat burn) = 60-70% of max HR. For a 30-year-old: max HR = 190 bpm, Zone 2 = 114-133 bpm. Use a heart rate monitor during exercise to stay in the right zone.
Zone 2 (60-70% max HR) is the aerobic fat-burning zone. It is sustainable for long durations, builds your aerobic base, improves mitochondrial efficiency, and burns a higher percentage of fat as fuel. Most endurance coaches recommend 80% of training here.
The Karvonen formula uses Heart Rate Reserve (max HR minus resting HR). Zone target = Resting HR + (Heart Rate Reserve × zone percentage). It is more personalised than the simple percentage method and is preferred by coaches.
Zone 2 (60-70% max HR) burns the highest percentage of calories from fat. However, higher intensity zones burn more total calories per minute. For weight loss, both matter — Zone 2 for duration, higher zones for intensity.
The most common formula is 220 − age. For a 40-year-old: estimated max HR = 180 bpm. The Tanaka formula (208 − 0.7 × age) is more accurate for older adults. True max HR can be measured with a supervised stress test.
Measure resting heart rate (RHR) first thing in the morning before getting out of bed. Count beats for 60 seconds or 30 seconds × 2. A healthy adult RHR is 60-100 bpm. Athletes often have RHR below 60.
Zone 5 (90-100% max HR) is the VO2 max zone — maximum oxygen uptake. These intervals last 30 seconds to 3 minutes before requiring rest. Regular Zone 5 training improves cardiovascular capacity and running economy.