Heart Rate Reserve (HRR): BPM
| Zone | Intensity (%) | Target Heart Rate Range |
|---|---|---|
| Zone 1: Warm-up | 50% – 60% | |
| Zone 2: Fat Burn | 60% – 70% | |
| Zone 3: Aerobic | 70% – 80% | |
| Zone 4: Anaerobic | 80% – 90% | |
| Zone 5: VO2 Max | 90% – 100% |
Understanding Heart Rate Zone Training
Heart rate zone training is a method of exercising where you target specific heart rate ranges to achieve different physiological results. By monitoring your beats per minute (BPM), you can ensure you are working at the right intensity for your specific fitness goals, whether that is burning fat, improving cardiovascular endurance, or increasing speed.
How This Calculator Works (The Karvonen Formula)
This calculator uses the Karvonen Formula, which is widely considered more accurate than simple age-based formulas because it incorporates your Resting Heart Rate (RHR). The calculation follows these steps:
- Max HR: 220 minus your Age.
- Heart Rate Reserve (HRR): Max HR minus Resting Heart Rate.
- Target Zone: (HRR × Intensity Percentage) + Resting Heart Rate.
The Five Training Zones Explained
Zone 1 (50-60%): Very Light. Ideal for active recovery and warming up. It improves overall health but doesn't build significant endurance.
Zone 2 (60-70%): Light. The "Fat Burning Zone." This intensity builds basic endurance and aerobic capacity. You should be able to hold a conversation comfortably.
Zone 3 (70-80%): Moderate. The Aerobic Zone. This improves blood circulation and strengthens the heart and lungs. It is the core zone for most endurance training.
Zone 4 (80-90%): Hard. The Anaerobic Zone. This improves your speed and high-speed endurance. You will feel heavy breathing and muscle fatigue.
Zone 5 (90-100%): Maximum. VO2 Max Training. This is for short bursts of maximum effort. It improves peak athletic performance and fast-twitch muscle fibers.
Real-World Example
Imagine a 40-year-old athlete with a resting heart rate of 60 BPM. Using this calculator:
- Estimated Max HR: 180 BPM
- Heart Rate Reserve: 120 BPM
- Zone 2 (Fat Burn): 132 to 144 BPM
- Zone 4 (Anaerobic): 156 to 168 BPM
If this athlete wants to focus on burning fat during a long jog, they should aim to keep their heart rate between 132 and 144 beats per minute.