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Heart Rate Zones Calculator

Calculate your target heart rate zones for optimal training performance. Find your fat burning, aerobic, and anaerobic zones.

Personal Information

years
Used for more accurate calculations
Affects zone calculations and recommendations
bpm
For more accurate zone calculations using Karvonen formula
bpm
If you know your actual max HR from testing
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Results will appear here

Enter your age to calculate your target heart rate zones for optimal training.

Understanding Heart Rate Training Zones

🫀 Zone 1: Active Recovery (50-60%)

  • Purpose: Recovery and warm-up
  • Benefits: Promotes blood flow, aids recovery
  • Duration: 20-40 minutes
  • Feel: Very easy, can hold conversation
  • Examples: Easy walking, gentle cycling

💚 Zone 2: Fat Burning (60-70%)

  • Purpose: Base building, fat metabolism
  • Benefits: Improves fat burning, builds aerobic base
  • Duration: 30-90 minutes
  • Feel: Comfortable, can talk easily
  • Examples: Brisk walking, easy jogging

💛 Zone 3: Aerobic Base (70-80%)

  • Purpose: Cardiovascular fitness
  • Benefits: Improves aerobic capacity and efficiency
  • Duration: 20-60 minutes
  • Feel: Moderate effort, can speak in phrases
  • Examples: Steady running, cycling

🧡 Zone 4: Lactate Threshold (80-90%)

  • Purpose: Performance improvement
  • Benefits: Increases lactate threshold, speed
  • Duration: 10-40 minutes
  • Feel: Hard effort, difficult to speak
  • Examples: Tempo runs, time trials

❤️ Zone 5: VO2 Max (90-100%)

  • Purpose: Maximum oxygen uptake
  • Benefits: Improves VO2 max, anaerobic power
  • Duration: 3-15 minutes
  • Feel: Very hard, can't speak
  • Examples: High-intensity intervals, sprints

📊 Training Distribution

  • 80/20 Rule: 80% easy (Zones 1-2), 20% hard (Zones 4-5)
  • Beginner: Focus on Zones 1-3 for base building
  • Intermediate: Mix of all zones with emphasis on 2-3
  • Advanced: Periodised training across all zones
  • Recovery: Always include Zone 1 sessions

⚠️ Important Notes

  • These are estimates - individual variation exists
  • Consider lab testing for precise maximum heart rate
  • Heart rate can be affected by heat, stress, and fatigue
  • Use perceived exertion alongside heart rate data
  • Consult healthcare professionals before starting intense training
  • Monitor how you feel and adjust zones accordingly