Heart Rate Zones Calculator
Calculate Your Personal Heart Rate Zones
Understanding Heart Rate Zones
Heart rate zones are ranges that correspond to different intensity levels during exercise. Training in specific zones can help you achieve different fitness goals, from fat burning to improving cardiovascular endurance.
Zone 1: Very Light (50-60% of HRmax)
This zone is perfect for warm-ups, cool-downs, and recovery workouts. It improves basic endurance and fat metabolism.
Zone 2: Light (60-70% of HRmax)
This is the aerobic zone where your body efficiently burns fat for fuel. It’s ideal for building endurance.
Zone 3: Moderate (70-80% of HRmax)
This zone improves aerobic capacity and is good for moderate-intensity workouts that build cardiovascular fitness.
Zone 4: Hard (80-90% of HRmax)
Training in this zone increases your lactate threshold and improves speed endurance.
Zone 5: Maximum (90-100% of HRmax)
This is the anaerobic zone, reserved for short bursts of maximum effort to improve peak performance.
Frequently Asked Questions
The most widely accepted formula is 220 minus your age, but newer research suggests formulas like 208 – (0.7 × age) might be more accurate for some populations. Our calculator adjusts based on the formula version year you select.
For the most accurate reading, check your resting heart rate first thing in the morning before getting out of bed. Measure it for several days and take the average for the most reliable baseline.
Yes, heart rate zones can vary based on fitness level, genetics, medications, and other factors. The calculations provided are estimates based on population averages.
A balanced training program typically includes workouts in different zones. The distribution depends on your fitness goals, with most programs emphasizing Zones 2 and 3 for general fitness.