Heart Rate Zone Calculator
Calculate your heart rate training zones for more effective workouts.
Your Details
Measure first thing in the morning
Max HR: 190 bpm
Heart Rate Reserve: 130 bpm
Your Training Zones
Zone 1 - Recovery
Very light activity, active recovery
125 - 138
bpm
50% - 60% of HRR
Zone 2 - Fat Burn
Light activity, builds endurance
138 - 151
bpm
60% - 70% of HRR
Zone 3 - Aerobic
Moderate activity, improves cardiovascular fitness
151 - 164
bpm
70% - 80% of HRR
Zone 4 - Threshold
Hard activity, increases performance
164 - 177
bpm
80% - 90% of HRR
Zone 5 - Maximum
Maximum effort, peak performance
177 - 190
bpm
90% - 100% of HRR
Training Zone Benefits
Zone 1-2: Building Base
Low intensity training builds aerobic base, improves fat metabolism, and promotes recovery. Ideal for long, easy workouts.
Zone 3: Aerobic Development
Improves cardiovascular efficiency and aerobic capacity. Good for tempo runs and moderate-intensity sessions.
Zone 4: Lactate Threshold
Training at or near lactate threshold improves your ability to sustain hard efforts. Use for interval training.
Zone 5: VO2 Max
Maximum effort training increases peak power and VO2 max. Used sparingly for short, intense intervals.