Heart Rate Zone Calculator
Find your five training zones and discover the optimal intensity for fat loss and cardio fitness.
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The 5 Training Zones
Very light activity, active recovery. Ideal for warm-ups and cool-downs.
Light effort, primarily burns fat. Great for long walks and easy cardio.
Moderate effort, improves cardiovascular endurance and fitness.
Hard effort, builds lactate threshold and race-pace endurance.
Maximum effort, very short bursts only. Builds peak speed and power.
Most people should spend the majority of their training time in Zones 2–3. Zone 2 is particularly effective for fat loss during longer walks.
What Are Heart Rate Training Zones?
Heart rate training zones divide exercise intensity into five ranges based on a percentage of your maximum heart rate (MHR). The widely used formula to estimate MHR is 220 − age, though more recent research suggests 208 − (0.7 × age) may be more accurate.
For most people focused on weight loss and general fitness, Zone 2 (fat-burning zone) is the sweet spot. At this intensity, your body preferentially uses fat as fuel. A brisk walk — roughly 60–70% of your max heart rate — typically falls in this zone, which is one reason walking is so effective for weight loss.
If you have a resting heart rate, entering it above enables the more accurate Karvonen formula, which accounts for your fitness level by using Heart Rate Reserve (HRR = MHR − resting HR).
Use the Strift app to track your daily steps and stay active in your ideal training zone every day.