Heart Rate Zone Calculator
Calculate your training heart rate zones for exercise
Measure in the morning before getting out of bed for best accuracy
Enter your age to calculate zones
❤️Understanding Heart Rate Training Zones
Heart rate training zones are ranges of heart rates that correspond to different exercise intensities. Training in specific zones helps you achieve different fitness goals, from fat burning to improving cardiovascular endurance to building speed and power.
Your maximum heart rate (Max HR) is estimated using the formula: 220 - your age. For more accurate zone calculations, the Karvonen formula incorporates your resting heart rate to determine your heart rate reserve, providing personalized training zones.
Training Zone Benefits
Zone 1-2: Base Building
Low intensity training that builds aerobic base, improves fat metabolism, and aids recovery. Perfect for long, easy workouts and active recovery days.
Zone 3: Aerobic Endurance
Moderate intensity that improves cardiovascular efficiency and aerobic capacity. The "conversational pace" zone where you can still talk while exercising.
Zone 4-5: Performance
High intensity training that improves lactate threshold, VO2 max, and anaerobic capacity. Used for interval training and race-pace workouts.
How to Measure Your Resting Heart Rate
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