Heart Rate Zones Calculator
Calculate your heart rate training zones for optimal workouts
Disclaimer: These calculations are estimates based on standard formulas. Individual heart rate zones can vary significantly. For accurate zones, consider a professional fitness assessment. Consult a healthcare provider before starting any exercise program.
Your Information
Measure in the morning
If known from testing
Calculated Values
Max Heart Rate
187
bpm
Resting HR
60
bpm
HR Reserve
127
bpm
Method
Karvonen
Your Heart Rate Zones
Recovery
Very light, active recovery
124 - 136
bpm
Endurance
Light, fat burning, base building
136 - 149
bpm
Aerobic
Moderate, improved aerobic capacity
149 - 162
bpm
Threshold
Hard, lactate threshold training
162 - 174
bpm
VO2 Max
Maximum effort, anaerobic
174 - 187
bpm
Zone Training Benefits
Zone 1: Recovery (50-60%)
Very light effort. Perfect for warm-ups, cool-downs, and active recovery days. Improves basic endurance and promotes recovery.
Zone 2: Endurance (60-70%)
Light effort. Burns fat efficiently, builds aerobic base, improves cardiovascular health. You can hold a conversation easily.
Zone 3: Aerobic (70-80%)
Moderate effort. Improves aerobic capacity and efficiency. Conversation becomes more difficult. Good for tempo runs.
Zone 4: Threshold (80-90%)
Hard effort at lactate threshold. Improves speed endurance and race performance. Only short phrases possible.
Zone 5: VO2 Max (90-100%)
Maximum effort. Builds power and speed. Very short intervals only. No conversation possible. Use sparingly.
Training Tips
- - Most training (80%) should be in Zones 1-2 for optimal adaptation
- - Zone 3 training is often called "no man's land" - too hard for recovery, too easy for performance gains
- - High-intensity Zone 4-5 training should be limited to 1-2 sessions per week
- - Use a heart rate monitor for accurate zone tracking during workouts
- - Resting heart rate decreases with improved fitness - recalculate zones periodically
- - Heart rate can be affected by caffeine, stress, heat, and altitude