Workouts · 2 min read
Heart Rate Zones Explained: Burn Fat and Build Stamina Smarter
Zone 2, zone 4, fat-burning zone — what these numbers mean and how to use your treadmill or smartwatch to train in the right one.
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Heart Rate Zone Calculator
Calculate your max heart rate and 5 training zones (Karvonen or % max) to train smarter for fat loss and stamina.
187bpm
Max heart rate · Karvonen
- 1Recovery129–140
- 2Fat burn / Endurance140–152
- 3Aerobic / Tempo152–164
- 4Threshold164–175
- 5Max effort175–187
Estimates for healthy adults — not medical advice. Consult a doctor if you have a medical condition.
Frequently asked
What is zone 2 training?+
Easy, conversational cardio at about 60–70% of max heart rate. It builds your aerobic base and burns a high share of fat.