Heart Rate Zones Calculator
Calculate your personalized heart rate training zones for cardio workouts. Optimize your training intensity for different fitness goals.
Your Information
Measure in the morning before getting out of bed
If known from a max HR test. Otherwise we'll estimate it.
Calculation Method:
Max HR Estimates:
Estimated Max Heart Rate
187 bpm
Heart Rate Reserve: 127 bpm
Your Training Zones:
Very light activity, active recovery
Benefits: Recovery, warm-up, cool-down
Light aerobic training
Benefits: Burns fat, builds aerobic base
Moderate aerobic training
Benefits: Improves cardiovascular fitness
Hard training, lactate threshold
Benefits: Increases speed endurance
Maximum effort, anaerobic
Benefits: Maximum performance, speed
Training Recommendations
Weight Loss
Zones: Zone 2-3
Duration: 30-60 minutes
Frequency: 4-5 times/week
Focus on longer sessions in Zone 2 for optimal fat burning
Endurance
Zones: Zone 2-4
Duration: 45-90 minutes
Frequency: 3-5 times/week
Build base with Zone 2, include Zone 4 intervals
Performance
Zones: Zone 3-5
Duration: 30-60 minutes
Frequency: 3-4 times/week
Include high-intensity intervals in Zone 4-5
General Fitness
Zones: Zone 2-3
Duration: 30-45 minutes
Frequency: 3-4 times/week
Mix of Zone 2 easy days and Zone 3 moderate days
How to Use Heart Rate Zones
- • Zone 1-2: Perfect for warm-ups, cool-downs, and easy recovery days
- • Zone 2-3: Ideal for building aerobic base and longer workouts
- • Zone 4: Use for tempo runs and threshold training
- • Zone 5: Reserved for short intervals and max efforts
- • Most training (80%) should be in Zones 1-3 for optimal results