Heart Rate Zone Calculator
Calculate heart rate training zones
Heart Rate Zone Calculator
years
bpm
Measure in morning before getting up
Traditional formula, widely used
Uses heart rate reserve
Your Heart Rate Zones
❤️ 190
Max HR (bpm)
đź’™ 60
Resting HR
đź’ś 130
HR Reserve
Zone 1 - Recovery
Very light, warm-up
125 - 138
50-60%
Zone 2 - Fat Burn
Light, fat burning, endurance
138 - 151
60-70%
Zone 3 - Aerobic
Moderate, cardio training
151 - 164
70-80%
Zone 4 - Anaerobic
Hard, performance training
164 - 177
80-90%
Zone 5 - Maximum
Maximum effort, sprints
177 - 190
90-100%
How to Use Heart Rate Zones
Zone 2 (Fat Burn): Best for long, steady cardio and fat loss. You should be able to hold a conversation.
Zone 3 (Aerobic): Improves cardiovascular fitness. Breathing heavier but sustainable.
Zone 4-5: High intensity training. Use for intervals and performance gains.