Heart Rate Zone Calculator
Calculate your heart rate training zones for more effective workouts.
Important Health Disclaimer
This calculator provides general health information based on standard medical formulas and WHO guidelines. Results are for informational and educational purposes only and should not be considered as professional medical advice, diagnosis, or treatment recommendations.
For health concerns, medical conditions, fitness plans, or dietary decisions, please consult with qualified healthcare professionals, licensed physicians, registered dietitians, or certified fitness trainers who can evaluate your individual health status and medical history.
Individual health needs vary significantly. These calculations are general estimates and may not be appropriate for everyone, especially those with existing medical conditions, pregnant women, children, or elderly individuals.
Not a substitute for professional medical advice
Your Details
Measure first thing in the morning
Max HR: 190 bpm
Heart Rate Reserve: 130 bpm
Your Training Zones
Zone 1 - Recovery
Very light activity, active recovery
125 - 138
bpm
50% - 60% of HRR
Zone 2 - Fat Burn
Light activity, builds endurance
138 - 151
bpm
60% - 70% of HRR
Zone 3 - Aerobic
Moderate activity, improves cardiovascular fitness
151 - 164
bpm
70% - 80% of HRR
Zone 4 - Threshold
Hard activity, increases performance
164 - 177
bpm
80% - 90% of HRR
Zone 5 - Maximum
Maximum effort, peak performance
177 - 190
bpm
90% - 100% of HRR
Training Zone Benefits
Zone 1-2: Building Base
Low intensity training builds aerobic base, improves fat metabolism, and promotes recovery. Ideal for long, easy workouts.
Zone 3: Aerobic Development
Improves cardiovascular efficiency and aerobic capacity. Good for tempo runs and moderate-intensity sessions.
Zone 4: Lactate Threshold
Training at or near lactate threshold improves your ability to sustain hard efforts. Use for interval training.
Zone 5: VO2 Max
Maximum effort training increases peak power and VO2 max. Used sparingly for short, intense intervals.
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