Your Personalized Heart Rate Zones
Maximum Heart Rate: BPM
| Zone | Intensity | Range (BPM) | Benefit |
|---|---|---|---|
| Zone 1 | 50% – 60% | Warm-up & Recovery | |
| Zone 2 | 60% – 70% | Fat Burn & Endurance | |
| Zone 3 | 70% – 80% | Aerobic / Cardiovascular | |
| Zone 4 | 80% – 90% | Anaerobic / Speed | |
| Zone 5 | 90% – 100% | Maximum Effort / Peak |
Understanding Heart Rate Ranges for Optimal Training
Whether you are a professional athlete or just starting your fitness journey, understanding your heart rate ranges is the key to training efficiently. Monitoring your beats per minute (BPM) allows you to target specific physiological goals, from weight loss to increased VO2 max.
What is the Karvonen Formula?
This calculator uses the Karvonen Formula, which is widely considered more accurate than simple age-based formulas. While the standard formula only considers age (220 – Age), the Karvonen method incorporates your Resting Heart Rate (RHR) to calculate your Heart Rate Reserve (HRR). This provides a more personalized set of intensity zones based on your current fitness level.
How the Calculation Works:
- Max Heart Rate (MHR): 220 – Your Age
- Heart Rate Reserve (HRR): MHR – Resting Heart Rate
- Target Range: (HRR × % Intensity) + Resting Heart Rate
The 5 Heart Rate Training Zones
Zone 1: Very Light (50% – 60%)
Used for warming up, cooling down, and active recovery. Training here improves overall health but doesn't significantly challenge the cardiovascular system. It is perfect for those recovering from an injury or starting a new routine.
Zone 2: Light (60% – 70%)
Often called the "Fat Burning Zone." This is where the body primarily uses stored fat for energy. It builds basic endurance and is sustainable for long periods, like a brisk walk or a light jog.
Zone 3: Moderate (70% – 80%)
The Aerobic Zone. This improves your cardiovascular capacity and strengthens the heart. It is the gold standard for improving stamina and is the intensity level for most steady-state runs or cycling sessions.
Zone 4: Hard (80% – 90%)
The Anaerobic Zone. Training at this intensity improves your speed and your body's ability to handle lactic acid buildup. You will breathe heavily and will only be able to speak in short bursts.
Zone 5: Maximum (90% – 100%)
Maximum effort. This zone is typically reserved for High-Intensity Interval Training (HIIT) or short sprints. It improves your peak power and fast-twitch muscle fiber recruitment.
Example Calculation
Suppose you are 30 years old with a resting heart rate of 60 BPM:
- Estimated Max HR: 190 BPM
- Heart Rate Reserve: 130 BPM (190 – 60)
- Zone 3 (70%) Calculation: (130 * 0.70) + 60 = 151 BPM
In this example, the lower end of your Zone 3 target would be approximately 151 beats per minute.