Heart Rate Zone Calculator
Calculate your personalized heart rate training zones
The Karvonen formula (Heart Rate Reserve method) is more accurate because it accounts for your resting heart rate.
Measure when fully rested, ideally in the morning before getting out of bed
Using Heart Rate Zones for Training:
- • Zone 1 (50-60%): Very light intensity, perfect for warmup, cooldown, and recovery days.
- • Zone 2 (60-70%): Light intensity, builds endurance and fat-burning capacity. Good for long, steady workouts.
- • Zone 3 (70-80%): Moderate intensity, improves aerobic capacity and efficiency. Tempo training.
- • Zone 4 (80-90%): Hard intensity, increases lactate threshold. Interval and threshold training.
- • Zone 5 (90-100%): Maximum intensity, develops power and performance. Short intervals only.
Training Tips:
- • Most of your training (about 80%) should be in Zones 1-2 to build aerobic base.
- • Higher intensity zones (3-5) should make up about 20% of training time to improve performance.
- • Always include proper warmup and cooldown periods.
- • Beginners should focus more on lower zones before progressing to higher intensities.
- • Use a heart rate monitor during workouts to stay in your target zones.
Note: These calculations provide estimates only. Heart rate responses can vary between individuals. Factors such as medication, caffeine, stress, and environmental conditions can all affect heart rate. Consider consulting with a fitness professional for personalized guidance.