Heart Rate Zones Calculator

Calculate your target heart rate zones for optimized workout intensity

Your resting heart rate is measured first thing in the morning before getting out of bed. This allows for more personalized zones using the Karvonen formula.

0
beats per minute (Maximum Heart Rate)

Your 5 Heart Rate Zones

1
Zone 1 - Recovery
Very light activity, warm-up, cool-down
0-0
BPM
2
Zone 2 - Fat Burn
Light effort, improves aerobic fitness, burns fat
0-0
BPM
3
Zone 3 - Aerobic
Moderate effort, builds endurance, improves circulation
0-0
BPM
4
Zone 4 - Anaerobic
Hard effort, increases speed and power, builds lactate threshold
0-0
BPM
5
Zone 5 - Maximum Effort
Maximum effort, short bursts, develops speed and power
0-0
BPM

💡 Understanding Heart Rate Zones

Your heart rate zones are ranges that correspond to different levels of exercise intensity. Training in different zones provides different benefits:

  • Zone 1 (50-60%): Recovery and warm-up. Very comfortable, can hold a conversation.
  • Zone 2 (60-70%): Fat burning zone. Comfortable pace, builds endurance and burns fat efficiently.
  • Zone 3 (70-80%): Aerobic fitness. Challenging but sustainable, improves cardiovascular fitness.
  • Zone 4 (80-90%): Anaerobic threshold. Hard effort, difficult to maintain, increases performance.
  • Zone 5 (90-100%): Maximum effort. Very hard, short duration only, develops speed and power.

Formula used: Maximum Heart Rate = 220 - Age

If you provide your resting heart rate, the zones are calculated using the more personalized Karvonen formula.