Heart Rate Zone Calculator
Your Calculated Heart Rate Zones
Zone 1: Very Light (50-60%)
Warm-up, recovery, and basic health.
Warm-up, recovery, and basic health.
Zone 2: Light (60-70%)
Fat burning and building basic endurance.
Fat burning and building basic endurance.
Zone 3: Moderate (70-80%)
Improving aerobic capacity and circulation.
Improving aerobic capacity and circulation.
Zone 4: Hard (80-90%)
Increasing speed endurance and anaerobic threshold.
Increasing speed endurance and anaerobic threshold.
Zone 5: Maximum (90-100%)
Developing maximum performance and speed.
Developing maximum performance and speed.
How to Use the Max Heart Rate Zone Calculator
Training by heart rate zones is one of the most effective ways to ensure your workouts align with your fitness goals. This calculator uses your Maximum Heart Rate (MHR) to divide your cardiovascular effort into five distinct intensity levels.
To get started, simply enter your age. The calculator uses the standard Fox Formula (220 – age) to estimate your maximum heart rate. If you have performed a lab test or a field stress test and know your actual Max HR, you can enter that directly for more precise results.
Understanding the Five Training Zones
| Zone | Intensity | Benefit |
|---|---|---|
| Zone 1 | 50% – 60% | Improves overall health and helps recovery after harder sessions. |
| Zone 2 | 60% – 70% | The "Fat Burning" zone. Builds aerobic base and endurance. |
| Zone 3 | 70% – 80% | Improves blood circulation and lung capacity. Ideal for tempo runs. |
| Zone 4 | 80% – 90% | Increases your "Anaerobic Threshold." This is hard, breathless work. |
| Zone 5 | 90% – 100% | Maximum effort for short bursts. Used for high-intensity interval training. |
Calculation Example
Let's look at a 40-year-old athlete using the standard estimation:
- Step 1: Determine Max HR: 220 – 40 = 180 beats per minute (BPM).
- Step 2: Calculate Zone 2 (60-70%):
- Low end: 180 x 0.60 = 108 BPM
- High end: 180 x 0.70 = 126 BPM
- Step 3: Result: For an aerobic endurance workout, this individual should keep their heart rate between 108 and 126 BPM.
Why Monitor Your Heart Rate?
Monitoring your heart rate prevents the "gray zone" training trap, where athletes work too hard on easy days and not hard enough on intense days. By staying within the calculated BPM ranges, you ensure your body undergoes the specific physiological adaptations required for your sport, whether that is marathon running, cycling, or general weight loss.