Heart Rate Training Zone Calculator
Calculate your personalized aerobic and anaerobic zones using the Karvonen Formula.
Your Calculated Zones
Estimated Max HR: bpm
Heart Rate Reserve: bpm
| Zone | Intensity | Range (BPM) | Benefit |
|---|---|---|---|
| Zone 1 | 50% – 60% | Recovery & Warm-up | |
| Zone 2 | 60% – 70% | Fat Burning / Endurance | |
| Zone 3 | 70% – 80% | Aerobic / Cardiovascular | |
| Zone 4 | 80% – 90% | Anaerobic / Speed | |
| Zone 5 | 90% – 100% | VO2 Max / Maximum Effort |
How to Calculate Heart Rate Training Zones
Understanding your heart rate zones is the key to training smarter, not harder. Whether you are a marathon runner or just starting your fitness journey, knowing exactly how fast your heart should beat during exercise ensures you are hitting your specific goals—be it fat loss, endurance, or explosive speed.
The Karvonen Formula Explained
While the standard formula (220 – Age) is common, this calculator uses the more advanced Karvonen Formula. This method is considered more accurate because it takes into account your Heart Rate Reserve (HRR), which is the difference between your maximum heart rate and your resting heart rate.
The Math:
1. Max Heart Rate (MHR) = 220 – Age
2. Heart Rate Reserve (HRR) = MHR – Resting Heart Rate
3. Target HR = (HRR × Intensity%) + Resting Heart Rate
Breakdown of the 5 Training Zones
- Zone 1 (50-60%): Very Light. Great for recovery days. Improves overall health and helps you recover after tougher workouts.
- Zone 2 (60-70%): Light. The "Fat Burning" zone. This is where you build basic endurance and your body becomes efficient at oxidizing fat.
- Zone 3 (70-80%): Moderate. The Aerobic zone. Improves your cardiovascular system and breathing capacity.
- Zone 4 (80-90%): Hard. The Anaerobic zone. You are moving fast, and your body begins to produce lactic acid. Improves speed and power.
- Zone 5 (90-100%): Maximum. Sprinting and high-intensity intervals. Only sustainable for very short durations.
Example Calculation
Imagine a 40-year-old individual with a resting heart rate of 60 bpm:
- Max HR: 220 – 40 = 180 bpm
- HR Reserve: 180 – 60 = 120 bpm
- Zone 2 Lower Limit (60%): (120 × 0.60) + 60 = 132 bpm
- Zone 2 Upper Limit (70%): (120 × 0.70) + 60 = 144 bpm
In this example, to stay in Zone 2, the individual should keep their heart rate between 132 and 144 beats per minute.