Heart Rate Zones Calculator
Find your 5 training zones to optimize fat burn and endurance
Your Information
years
bpm
Calculated Output
Max Heart Rate
187 bpm
Zone 2 (Endurance & Fat Burn)
112 - 131 bpm
Zone 4 (Lactate Threshold)
150 - 168 bpm
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Tanaka Max HR & Training Zones
Max Heart Rate = 208 - (0.7 × Age). Zones scale from 50% to 100% of maximum.
- •Zone 2 (60-70%): Builds mitochondrial density and fat oxidation efficiency.
Frequently Asked Questions
Why is Zone 2 training popular?▼
Zone 2 increases cardiovascular efficiency without causing excessive nervous system fatigue.