Heart Rate Zone Calculator
Calculate your target heart rate zones for optimal exercise intensity training.
Heart Rate Training Zones
Training in specific heart rate zones helps you target different energy systems and achieve specific fitness goals.
The Five Zones
- Zone 1 (50-60%): Very light. Warm-up, recovery, cool-down.
- Zone 2 (60-70%): Light to moderate. Fat burning, endurance building. Conversational pace.
- Zone 3 (70-80%): Moderate to hard. Aerobic fitness, cardiovascular health.
- Zone 4 (80-90%): Hard. Anaerobic threshold, speed and performance.
- Zone 5 (90-100%): Maximum effort. Short bursts, sprinting, peak performance.
This calculator uses the Karvonen formula (Heart Rate Reserve method) which accounts for your resting heart rate, providing more personalized results than percentage of max alone.