What are heart rate training zones?

Heart rate zones are ranges of heartbeats per minute that correspond to different exercise intensities. Zone 1 is recovery, Zone 2 is aerobic base, Zone 3 is tempo, Zone 4 is threshold, and Zone 5 is max effort.

What is the best zone for fat burning?

Zone 2 (60-70% max HR) is optimal for fat oxidation. However, higher zones burn more total calories. A mix of Zone 2 base training with Zone 4-5 intervals is most effective for body composition.

How do I find my resting heart rate?

Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds, or for 15 seconds and multiply by 4. Do this for 3 days and average the results.

How do I find my maximum heart rate?

The most common estimate is 220 - age, but this can be off by ±10-12 bpm. For a more accurate number, perform a guided max HR test: warm up for 10 minutes, then run 3 × 3-minute hill repeats at maximum effort with 2-minute jog recovery. Your peak HR during the final interval is close to your true max.

What heart rate zone burns the most fat?

Zone 2 (60-70% HR reserve) burns the highest percentage of calories from fat. However, higher-intensity zones burn more total calories per minute. For fat loss, total caloric deficit matters more than zone selection. Zone 2 is ideal for building aerobic base without excessive recovery demands.

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Heart Rate Zone Calculator

Find your personalized training zones for optimal performance

Age

Resting HR (optional)

Method

This heart rate zone calculator determines your 5 training zones using the Karvonen formula, which accounts for both your maximum heart rate and resting heart rate. Knowing your zones lets you train at the right intensity for fat burning (Zone 2), threshold development (Zone 4), and VO2max improvement (Zone 5).

Frequently Asked Questions

Zone 2 is 60-70% of your heart rate reserve — a conversational pace where you can talk in full sentences. It targets aerobic base building and fat oxidation. For HYROX athletes, 2-3 hours weekly of Zone 2 running builds the endurance foundation that supports race performance. It also improves mitochondrial density and metabolic flexibility.

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NinjAthlete is a performance optimization platform publishing evidence-based guides on HYROX training, peptide therapy, biohacking, and longevity science. HYROX content is informed by sub-60 competition experience (59:51, HYROX Dallas). Peptide content cites peer-reviewed research with DOI/PubMed links.

Last reviewed: April 2026|Editorial Policy

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