Heart Rate Zone Calculator
Calculate your personalized heart rate training zones for optimal workout intensity and fitness goals.
Calculator
Enter your information to calculate results
Training Zones:
Recovery Zone
Active recovery, warm-up
Aerobic Base Zone
Fat burning, base fitness
Aerobic Zone
Cardiovascular fitness
Lactate Threshold
Tempo training, race pace
VO2 Max Zone
Maximum oxygen uptake
Anaerobic Zone
Sprint training, power
How It Works
How Heart Rate Zones Work
Heart rate zones are ranges that correspond to different training intensities:
- Karvonen Formula: Uses heart rate reserve (max HR - resting HR) for more personalized zones
- Simple Method: Uses percentage of maximum heart rate
- Zone Training: Each zone targets specific fitness adaptations
- Intensity Control: Helps optimize training and prevent overexertion
Examples
Training Zone Benefits
Recovery Zone (50-60%): Active recovery, promotes blood flow
Fat Burn Zone (60-70%): Optimal for fat oxidation and base fitness
Cardio Zone (70-80%): Improves cardiovascular efficiency
Threshold Zone (80-90%): Increases lactate threshold and speed
Max Zone (90-100%): Develops power and VO2 max
Compare
Using Your Heart Rate Zones
- Beginners: Focus on zones 1-3 for base building
- Weight Loss: Spend time in fat burn and cardio zones
- Endurance: Build aerobic base with zones 2-3
- Performance: Include higher intensity zones 4-5
- Recovery: Use zone 1 for active recovery days
Monitor your heart rate during exercise to stay in target zones for optimal training benefits.
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