Heart-Rate Zones
Find your maximum heart rate and five training zones (Karvonen method). Train in the right zone for recovery, endurance or speed.
Results update as you type
Formulas use international (WHO) standards — healthy ranges are the same worldwide; only the units differ. The national context below uses U.S. data (CDC / NHANES).
What heart-rate zones are
They’re five intensity ranges, from easy to maximal, that define how hard you train. Each trains something different: recovery, aerobic endurance, cardio capacity, threshold and speed.
VitaDup uses the Karvonen method, which factors in your heart-rate reserve (max minus resting HR) — more personalized than using a percentage of max HR alone.
How to train with them
Most of your volume should sit in zones 1–2 (easy): they build a base without piling on fatigue. Zones 4–5 are intense and used in small doses — the “polarized” approach many endurance athletes follow.
You’ll need a chest strap or watch to track heart rate; measure resting HR right after waking, lying down.
Frequently asked questions
Does 220 − age work?
It’s a popular but rough estimate. VitaDup uses Tanaka (208 − 0.7 × age), which fits adults better.
Why use resting heart rate?
It enables more personalized zones (Karvonen), and a lower resting HR often signals better cardiovascular fitness.
Which zone “burns the most fat”?
Easy zones use a higher share of fat, but total energy burned and consistency matter most for losing fat.
Related calculators
This tool is for general education and is not a substitute for professional medical advice.