💓 Heart Rate Zones Calculator

Calculate your target heart rate zones for optimal training and fitness goals.

Calculator
Zones Guide
Benefits
Reference
FAQ

Heart Rate Zones Calculator

Enter your age and resting heart rate (optional) to calculate your personalized training zones.

Training Zones Guide

ZoneIntensityPurposeDuration
Recovery50-60% HRRActive recovery, blood flow20-45 min
Aerobic Base60-70% HRRFat burning, base fitness30-90 min
Aerobic70-80% HRRAerobic capacity building20-60 min
Threshold80-90% HRRLactate threshold training8-40 min
Anaerobic90-95% HRRVO2 max, power development3-8 min
Neuromuscular95-100% HRRSprint power, speed10s-2 min

Zone Benefits

Recovery Zone (50-60%):
  • Promotes blood flow and nutrient delivery
  • Reduces muscle soreness and stiffness
  • Enhances recovery between hard sessions
  • Can be maintained conversationally
Aerobic Base Zone (60-70%):
  • Primary fat burning zone
  • Builds aerobic base and endurance
  • Improves cardiac efficiency
  • Foundation for all other training
Aerobic Zone (70-80%):
  • Develops aerobic power and capacity
  • Improves oxygen delivery to muscles
  • Sustainable for moderate durations
  • Balanced fat and carb burning
Lactate Threshold Zone (80-90%):
  • Improves lactate clearance ability
  • Increases sustainable pace/power
  • Critical for racing performance
  • Tempo and threshold training
Anaerobic Zone (90-95%):
  • Develops VO2 max and peak power
  • Improves neuromuscular coordination
  • Increases lactate tolerance
  • High intensity interval training
Neuromuscular Zone (95-100%):
  • Maximum power and speed development
  • Improves sprint capacity
  • Enhances anaerobic power
  • Short, maximum efforts

Reference & Formula

CalculationFormula
Maximum Heart Rate220 - Age
Heart Rate ReserveMax HR - Resting HR
Target Heart Rate(HRR × Intensity%) + Resting HR
Karvonen Method: This calculator uses the Heart Rate Reserve (HRR) method, also known as the Karvonen formula, which accounts for individual resting heart rate and provides more accurate training zones than simple percentage of maximum heart rate.
References: American College of Sports Medicine (ACSM), Heart Rate Variability Standards, Sports Medicine Research, Exercise Physiology Guidelines

Frequently Asked Questions

  • What is heart rate training? Training based on specific heart rate zones to target different energy systems and achieve specific fitness adaptations.
  • How do I measure my resting heart rate? Measure your pulse for 60 seconds upon waking, before getting out of bed, for several days and take the average.
  • What if I don't know my resting heart rate? The calculator will use a default value of 70 bpm, which is average for adults.
  • How accurate are these zones? Zones are estimates. Individual responses vary based on fitness, health, and genetics.
  • Should I train in all zones? Most training (80%) should be in aerobic zones, with 20% in higher intensity zones.
  • Do I need a heart rate monitor? A heart rate monitor provides the most accurate real-time data for zone training.
  • How often should I check my zones? Recalculate every 6-12 months or after significant fitness changes.