Heart Rate Zones Chart
Training zones that account for your resting heart rate — plus the reasons the numbers are estimates rather than instructions.
What a heart-rate zone really is
Training zones are shorthand for exercise intensity. The idea is simple: at a given percentage of your usable heart-rate range, your body relies on different energy systems and produces different adaptations. The numbers are estimates, not switches. The boundary between "fat burn" and "cardio" is a training convention, not a biological wall.
HealthCalc uses the Karvonen method, which accounts for your resting heart rate. That makes it more personal than simply taking a percentage of 220 minus your age, because two people the same age can have very different resting heart rates and very different usable ranges.
The 220-minus-age rule is a rough population estimate with an individual standard deviation of roughly 10–12 beats per minute. The Tanaka equation (208 − 0.7 × age) is often more accurate for adults over 40.
What each zone is for
| Zone | Intensity | Feels like | Main benefit |
|---|---|---|---|
| Very light | 50–60% | Conversational, easy breathing | Recovery, warm-up, base volume |
| Light | 60–70% | Comfortable, can speak in sentences | Aerobic base, fat oxidation, endurance |
| Moderate | 70–80% | Breathing deeper, sentences shorter | Cardiovascular fitness, aerobic capacity |
| Hard | 80–90% | Short phrases only, uncomfortable | VO2 max, speed, anaerobic capacity |
| Maximum | 90–100% | Sprint effort, cannot speak | Performance peaks; use sparingly |
Zone descriptions follow the conventional five-zone model used by ACSM and endurance coaches. The table below groups the middle bands into fat-burn, cardio and peak columns for simplicity.
Heart-rate zones by age and resting heart rate
Choose the resting heart rate closest to your own. Measure it properly: sit quietly for five minutes, then count beats for a full minute, or take the average of three morning readings before getting out of bed.
| Age | Max HR | Fat burn (50–60%) | Cardio (60–80%) | Peak (80–90%) |
|---|---|---|---|---|
| 20 | 200 | 130–144 | 144–172 | 172–186 |
| 25 | 195 | 128–141 | 141–168 | 168–182 |
| 30 | 190 | 125–138 | 138–164 | 164–177 |
| 35 | 185 | 123–135 | 135–160 | 160–173 |
| 40 | 180 | 120–132 | 132–156 | 156–168 |
| 45 | 175 | 118–129 | 129–152 | 152–164 |
| 50 | 170 | 115–126 | 126–148 | 148–159 |
| 55 | 165 | 113–123 | 123–144 | 144–155 |
| 60 | 160 | 110–120 | 120–140 | 140–150 |
| 65 | 155 | 108–117 | 117–136 | 136–146 |
| 70 | 150 | 105–114 | 114–132 | 132–141 |
| Age | Max HR | Fat burn (50–60%) | Cardio (60–80%) | Peak (80–90%) |
|---|---|---|---|---|
| 20 | 200 | 135–148 | 148–174 | 174–187 |
| 25 | 195 | 133–145 | 145–170 | 170–183 |
| 30 | 190 | 130–142 | 142–166 | 166–178 |
| 35 | 185 | 128–139 | 139–162 | 162–174 |
| 40 | 180 | 125–136 | 136–158 | 158–169 |
| 45 | 175 | 123–133 | 133–154 | 154–165 |
| 50 | 170 | 120–130 | 130–150 | 150–160 |
| 55 | 165 | 118–127 | 127–146 | 146–156 |
| 60 | 160 | 115–124 | 124–142 | 142–151 |
| 65 | 155 | 113–121 | 121–138 | 138–147 |
| 70 | 150 | 110–118 | 118–134 | 134–142 |
| Age | Max HR | Fat burn (50–60%) | Cardio (60–80%) | Peak (80–90%) |
|---|---|---|---|---|
| 20 | 200 | 140–152 | 152–176 | 176–188 |
| 25 | 195 | 138–149 | 149–172 | 172–184 |
| 30 | 190 | 135–146 | 146–168 | 168–179 |
| 35 | 185 | 133–143 | 143–164 | 164–175 |
| 40 | 180 | 130–140 | 140–160 | 160–170 |
| 45 | 175 | 128–137 | 137–156 | 156–166 |
| 50 | 170 | 125–134 | 134–152 | 152–161 |
| 55 | 165 | 123–131 | 131–148 | 148–157 |
| 60 | 160 | 120–128 | 128–144 | 144–152 |
| 65 | 155 | 118–125 | 125–140 | 140–148 |
| 70 | 150 | 115–122 | 122–136 | 136–143 |
Zones use the Karvonen method: fat burn 50–60% of heart-rate reserve, cardio 60–80%, peak 80–90%. Values are rounded to the nearest beat.
Worked example
A 35-year-old with a resting heart rate of 68 bpm:
Notice how much the resting heart rate matters. At the same age, someone with a resting rate of 50 bpm would have a wider reserve and different zone boundaries. That is why the Karvonen method is more useful than a flat percentage of maximum.
For most healthy adults, the practical weekly mix is roughly 80% easy aerobic work and 20% hard intervals. The easy work builds the base; the hard work sharpens it. Doing every session in the middle is the classic mistake — too hard to recover, too easy to drive adaptation.
Limits and safety
- 220 minus age is an average. Your true maximum can be 10–20 beats higher or lower. A field test or lab test is more accurate.
- Medication changes heart rate. Beta blockers and some other drugs lower both resting and maximum heart rate, so percentage-based zones can be badly misleading.
- Rhythm conditions need clinical advice. Atrial fibrillation, pacemakers and other arrhythmias make wrist sensors and zone formulas unreliable.
- Heat, dehydration, caffeine and illness all shift heart rate at the same effort. Use the talk test as a cross-check.
- Stop if something feels wrong. Chest pain, faintness, unusual breathlessness or a racing pulse at rest are reasons to stop and seek medical advice.
If you are new to exercise, pregnant, recovering from illness, or managing a heart condition, ask a clinician before training by heart rate. The target heart-rate calculator can apply these formulas to your own numbers, but it cannot assess your safety.
Frequently Asked Questions
Which heart-rate zone burns the most fat?
Lower-intensity exercise uses a higher percentage of fat as fuel, but higher-intensity exercise burns more total calories. For fat loss, total energy expenditure and consistency matter more than the fuel mix during one session.
Is 220 minus age accurate?
It is a population average. Individual maximum heart rates can differ by 10–20 bpm. The Tanaka formula (208 − 0.7 × age) is often closer for adults over 40.
Why does my watch show a different zone?
Watches use their own formulas, may use heart-rate reserve or percentage of max, and can lag during intervals. Treat the watch as a guide and compare with how you feel.
What is a normal resting heart rate?
For most adults, 60–100 bpm is considered normal. Athletes are often lower. A persistent resting rate above 100, or a sudden change, is worth discussing with a doctor.
Should I train in the fat-burn zone to lose weight?
You can, but it is not required. The best zone is the one that lets you accumulate enough weekly activity without injury or burnout. Most plans combine easy and hard sessions.