Heart Rate Zones Calculator

Calculate your personalized heart rate training zones to optimize your workouts and achieve your fitness goals more effectively.

Age (years)

Resting Heart Rate (bpm) - Optional

Leave empty to use default of 70 bpm

Understanding Heart Rate Zones

This calculator uses the Karvonen Formula, which incorporates your resting heart rate for more personalized zones:

Target HR = ((Max HR - Resting HR) × %Intensity) + Resting HR

Zone 1 (50-60%): Very light, recovery pace. Good for warm-up and cool-down.

Zone 2 (60-70%): Light effort, conversational pace. Builds aerobic base and burns fat.

Zone 3 (70-80%): Moderate effort. Improves aerobic capacity and endurance.

Zone 4 (80-90%): Hard effort. Increases anaerobic threshold and performance.

Zone 5 (90-100%): Maximum effort. Develops power and speed, requires long recovery.

How to Use This Calculator

Enter your age
Optionally, measure and enter your resting heart rate for more accurate zones
Click "Calculate Heart Rate Zones" to see your personalized zones
Use a heart rate monitor or fitness tracker to train in specific zones
Structure your training to spend appropriate time in each zone

Frequently Asked Questions

What are heart rate training zones?

Heart rate zones are ranges of heartbeats per minute that correspond to different exercise intensities. Training in specific zones helps optimize different fitness adaptations like fat burning, endurance, or performance.

How do I measure my resting heart rate?

Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds (or 30 seconds × 2). The average resting heart rate is 60-100 bpm, with lower values indicating better cardiovascular fitness.

Which zone is best for fat burning?

Zone 2 (60-70% of max HR) is often called the 'fat burning zone.' However, higher intensity zones burn more total calories. For fat loss, focus on total calorie expenditure and consistency rather than a specific zone.

Can I train in Zone 5 every day?

No. Zone 5 (90-100% max HR) is maximum effort and requires significant recovery. Most training should be in Zones 2-3, with occasional high-intensity sessions in Zones 4-5. Follow a balanced training program.

Other Calculators You Might Like

🔥