Health
Heart Rate Zones for Exercise
Calculate target heart rate zones.
Training in the right zone maximizes workouts.
Max HR
220 - age. 30yo: ~190 bpm.
Zones
- Warm-up: 50-60%
- Fat burn: 60-70%
- Cardio: 70-80%
- Peak: 80-90%
Why Zones
Lower = more fat %. Higher = more total calories.
Frequently Asked Questions
Max HR formula?
220-age. Better: 208-0.7×age.
Best fat loss zone?
Fat burn (60-70%) highest fat %. Higher zones burn more total calories.
How to measure?
Heart rate monitor or pulse 15sec×4.