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Heart Rate Zone Calculator

Calculate target heart rate zones for different training intensities using age-based or Karvonen methods.

years
Simple and widely used method
190 bpm

Quick Reference

Fat Burning Zone: 114 - 133 bpm
Aerobic Zone: 133 - 152 bpm
Anaerobic Zone: 152 - 171 bpm

Heart Rate Training Zones

Zone 1 - Active Recovery

Very light activity, recovery workouts

RecoveryFat burningBase fitness
95 - 114 bpm
50% - 60% intensity

Zone 2 - Aerobic Base

Easy pace, fat burning zone

Fat burningAerobic capacityEndurance base
114 - 133 bpm
60% - 70% intensity

Zone 3 - Aerobic

Moderate effort, comfortable pace

Aerobic fitnessCardiovascular healthEndurance
133 - 152 bpm
70% - 80% intensity

Zone 4 - Lactate Threshold

Hard effort, sustainable pace

Lactate thresholdSpeed endurancePerformance
152 - 171 bpm
80% - 90% intensity

Zone 5 - Neuromuscular Power

Maximum effort, short intervals

Max powerVO2 maxSpeedAnaerobic capacity
171 - 190 bpm
90% - 100% intensity
What are Heart Rate Training Zones?

Heart rate training zones are ranges of heartbeats per minute that correspond to different exercise intensities and training benefits:

  • Zone 1 (50-60%): Active recovery and base building
  • Zone 2 (60-70%): Aerobic base and fat burning
  • Zone 3 (70-80%): Aerobic development and endurance
  • Zone 4 (80-90%): Lactate threshold and tempo training
  • Zone 5 (90-100%): Neuromuscular power and VO2 max

Training in different zones helps develop specific physiological adaptations and energy systems.

Age-Based vs Karvonen Method

Age-Based Formula (220 - age):

  • Simple and widely used
  • Good for general population
  • May be less accurate for individuals
  • Formula: Target HR = Max HR × Intensity %

Karvonen Method (Heart Rate Reserve):

  • More personalized and accurate
  • Accounts for fitness level via resting HR
  • Preferred by exercise physiologists
  • Formula: Target HR = ((Max HR - Resting HR) × Intensity %) + Resting HR
How to Use Heart Rate Zones

Training Tips:

  • 80/20 Rule: Spend 80% of training time in Zones 1-2, 20% in Zones 3-5
  • Base Building: Focus on Zone 2 for aerobic development
  • Tempo Training: Use Zone 4 for lactate threshold workouts
  • Intervals: Zone 5 for short, high-intensity efforts
  • Recovery: Zone 1 for active recovery days

Measuring Heart Rate:

  • Use a heart rate monitor or fitness tracker
  • Check pulse manually (15 seconds × 4)
  • Monitor throughout your workout
  • Allow for warm-up and cool-down periods
Important Safety Notes
  • Consult a healthcare provider before starting any exercise program
  • These calculations are estimates and may vary between individuals
  • Medications, caffeine, and stress can affect heart rate
  • Listen to your body and adjust intensity as needed
  • Stay hydrated and allow adequate recovery between sessions
  • Stop exercising if you experience chest pain, dizziness, or unusual symptoms