Heart Rate Zone Calculator
Calculate your heart rate training zones for optimal workout intensity
Heart Rate Zone Calculator
Train smarter with personalized heart rate zones
--
Max Heart Rate
bpm
--
Heart Rate Reserve
bpm
Your Training Zones
Zone 5 - Max Effort
90-100%
-- - -- bpm
Maximum performance, short bursts only
Zone 4 - Threshold
80-90%
-- - -- bpm
Improves speed & lactate threshold
Zone 3 - Aerobic
70-80%
-- - -- bpm
Builds cardiovascular endurance
Zone 2 - Fat Burn
60-70%
-- - -- bpm
Primary fat burning, moderate intensity
Zone 1 - Recovery
50-60%
-- - -- bpm
Warm-up, cool-down, active recovery
Training Goals Guide
Weight Loss
Zone 2-3Longer sessions in fat burn zone
Build Endurance
Zone 3Steady-state cardio training
Increase Speed
Zone 4-5Interval & threshold training
Active Recovery
Zone 1Light movement on rest days
Heart Rate Training Tips
80/20 Rule
Spend ~80% in Zones 1-2, ~20% in Zones 4-5
Monitor Recovery
Elevated resting HR may indicate overtraining
Use HR Monitor
Chest straps are most accurate for training
Build Base First
Start with Zone 2 before high-intensity work
Stay Hydrated
Dehydration can increase heart rate
Temperature Matters
Heat increases HR; adjust zones accordingly
Calculation Method
Karvonen (HRR)
Uses your heart rate reserve for personalized zones
Target HR = ((Max HR - Resting HR) × %) + Resting HR
Age-Based (220-age)
Quick estimate using maximum heart rate
Target HR = Max HR × % Intensity
We use the Tanaka formula (208 - 0.7 × age) for more accurate max HR estimation.
Heart rate zones are estimates. Stop exercising if you feel dizzy, chest pain, or extreme shortness of breath. Consult a doctor before starting a new exercise program.
Heart Rate Zones
Train in the right zone for your goals.