Find your 5 training zones for fat burn, cardio, and peak performance. See your max heart rate, fat-burning zone, and optimal training ranges based on your age.
| Zone | BPM Range | % of Max | Intensity |
|---|
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Heart rate zone training is the most effective way to train with purpose. Instead of guessing whether you are working hard enough (or too hard), you use your heart rate as a real-time intensity gauge. This guide explains the 5 zones, how to calculate them, and how to use them to reach any fitness goal faster.
Scenario 1: Fat Loss Focus. Sarah, 35, resting HR 75. Max HR: 185. Fat burn zone (Zone 2): 111-130 bpm. She walks briskly or jogs slowly to stay in Zone 2 for 45 minutes, 5x/week. This burns the highest percentage of calories from fat while being sustainable. Use our Calories Burned Calculator to estimate her weekly burn.
Scenario 2: Marathon Runner. Marcus, 28, resting HR 52. Using Karvonen: Max HR 192, fat burn zone: 136-150 bpm (much higher due to low resting HR). He does 80% of runs in Zone 2 (long, easy runs) and 20% in Zone 4 (tempo runs and intervals). This 80/20 split builds endurance while preventing overtraining.
Scenario 3: HIIT Intervals. Priya, 30, does 30-second sprints at Zone 5 (171-190 bpm) followed by 90-second recovery at Zone 1 (95-114 bpm). 8 rounds, 3x/week. The repeated spike-and-recovery pattern is the most time-efficient way to improve VO2max and burn calories with afterburn effect. Use our TDEE Calculator to fuel her training.
Scenario 4: Beginner Getting Started. David, 50, sedentary, resting HR 82. Max HR: 170. His Zone 2 is only 102-119 bpm. Even brisk walking pushes him to Zone 3. He starts with slow walking in Zone 1-2, building up to 30 minutes without exceeding 119 bpm. After 6 weeks, his resting HR drops to 74 and his zones shift upward. Progress. Use our BMI Calculator to track weight changes.
💡 Key insight: Most people train too hard. They push into Zone 3-4 when they should be in Zone 2. This feels productive but actually slows aerobic development and increases injury risk. If you cannot hold a conversation during your easy runs, slow down. Zone 2 training is the foundation of all endurance performance.
| Z1 (50-60%) | Recovery |
| Z2 (60-70%) | Fat Burn |
| Z3 (70-80%) | Aerobic |
| Z4 (80-90%) | Threshold |
| Z5 (90-100%) | Maximum |