Cardio Heart Rate Zone Calculator For Fat Burning

Heart Rate Zone Formula:

\[ Zone = ((MHR - RHR) \times 0.6) + RHR \text{ to } ((MHR - RHR) \times 0.7) + RHR \]

Fat Burning Heart Rate Zone:

Unit Converter ▲

Unit Converter ▼

From:	To:

1. What is the Fat Burning Heart Rate Zone?

The fat burning heart rate zone is the optimal range of heartbeats per minute for maximizing fat burn during cardiovascular exercise. This zone typically represents 60-70% of your heart rate reserve (the difference between your maximum and resting heart rates).

2. How Does the Calculator Work?

The calculator uses the heart rate zone formula:

\[ Zone = ((MHR - RHR) \times 0.6) + RHR \text{ to } ((MHR - RHR) \times 0.7) + RHR \]

Where:

\( MHR \) — Maximum heart rate (beats per minute)
\( RHR \) — Resting heart rate (beats per minute)
0.6 — Lower limit coefficient (60% of heart rate reserve)
0.7 — Upper limit coefficient (70% of heart rate reserve)

Explanation: The formula calculates your heart rate reserve (MHR - RHR) and determines the optimal range for fat burning by taking 60-70% of that reserve and adding back your resting heart rate.

3. Importance of Heart Rate Zones

Details: Training in the correct heart rate zone ensures you're working at the right intensity to maximize fat burning while maintaining cardiovascular health. The fat burning zone is ideal for weight loss and endurance training.

4. Using the Calculator

Tips: Enter your maximum heart rate (MHR) and resting heart rate (RHR) in beats per minute. For best results, measure your RHR first thing in the morning before getting out of bed.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my maximum heart rate?
A: While the common formula is 220 - age, the most accurate method is through a supervised stress test. The formula can vary by ±10-20 bpm.

Q2: What's the best way to measure resting heart rate?
A: Measure your pulse (at wrist or neck) for 60 seconds first thing in the morning before getting out of bed, ideally after several days of normal sleep.

Q3: How long should I stay in this zone for fat loss?
A: For optimal fat burning, aim for 30-60 minutes in this zone, 3-5 times per week, combined with proper nutrition.

Q4: Are there other heart rate zones?
A: Yes, typically five zones ranging from very light (50-60% of max) to maximum effort (90-100% of max), each with different benefits.

Q5: Can I use this zone for HIIT training?
A: No, HIIT training alternates between higher intensity zones (80-95%) and recovery periods. The fat burning zone is for steady-state cardio.