What is Heart Rate Zone?
Heart Rate Zone training uses your heart rate to control exercise intensity. The 5 zones target different fitness goals — from easy recovery to maximum performance.
This calculator uses the Karvonen method (Heart Rate Reserve) which accounts for your resting heart rate, making it more personalized than simple percentage-of-max methods.
Formula
Max HR = 220 − Age HR Reserve (HRR) = Max HR − Resting HR Target HR = Resting HR + (HRR × Zone%) Zone 1 (50-60%): Recovery, warm-up Zone 2 (60-70%): Fat burning, endurance base Zone 3 (70-80%): Aerobic, cardio fitness Zone 4 (80-90%): Anaerobic, speed Zone 5 (90-100%): Maximum effort, sprints
How to use this Heart Rate Zone Calculator?
1. Enter your age. 2. Enter your resting heart rate (measure first thing in morning). 3. See your 5 personalized training zones. 4. Train in Zone 2 for fat burning, Zone 3-4 for fitness.