Calculate your five heart rate training zones based on age and resting heart rate, so you can train at the right intensity for your goal.
The calculator uses the Karvonen formula, which accounts for both max heart rate and resting heart rate for a more accurate result than using max heart rate alone:
The five zones represent different training intensities, from light warm-up to maximal effort. Zone 2 (fat burning) and zone 3 (fitness) are often used most for endurance training, while zones 4 and 5 are used for interval training and short, hard sessions.
Resting heart rate says something about your individual fitness and heart capacity. The Karvonen formula uses heart rate reserve (max heart rate minus resting heart rate) for a more accurate result than formulas that only use age.
Zone 2, often called the "fat-burning zone", is well suited for longer, easy sessions. Total calorie burn over time still matters more for weight loss than which zone you train in.
Measure your pulse right after you wake up, while still lying still, over several days for a representative average.