Heart Rate Zones Calculator

Find your training heart-rate zones by age.

Max heart rate (bpm) 190

Fat-burn zone low (60%) (bpm) 114

Fat-burn zone high (70%) (bpm) 133

Cardio zone (85%) (bpm) 161.5

Formula: zone = max HR × intensity%

Step-by-step with your numbers:

1. Values used:

2. Age = 30 years

4. Max heart rate = 190bpm

5. Fat-burn zone low (60%) = 114bpm

6. Fat-burn zone high (70%) = 133bpm

7. Cardio zone (85%) = 161.5bpm

Did we solve your problem today?

Training zones target different goals, from fat burning to peak cardio.

The math behind it

Max HR = 220 − age. Fat-burn ≈ 60–70%; aerobic ≈ 70–80%; high-intensity ≈ 80–90%.

Age 30 → max 190; fat-burn 114–133 bpm.

Fat-burn zone myth?

Higher intensity burns more total calories, even if a smaller fraction is fat.