Heart Rate Training Zones
Your maximum heart rate is approximately — bpm.
Your heart rate reserve (HRR) is approximately — bpm.
Zone 1: Very Light (50-60% of Max HR)
Zone 1: — – — bpm
Zone 2: Light (60-70% of Max HR)
Zone 2: — – — bpm
Zone 3: Moderate (70-80% of Max HR)
Zone 3: — – — bpm
Zone 4: Hard (80-90% of Max HR)
Zone 4: — – — bpm
Zone 5: Maximum (90-100% of Max HR)
Zone 5: — – — bpm
Understanding Heart Rate Training Zones
Heart rate training zones are a crucial concept for anyone looking to optimize their fitness, whether for general health, athletic performance, or weight management. By understanding and training within specific heart rate ranges, you can ensure you're working at the right intensity for your goals, preventing overtraining and maximizing your efforts.
What is Maximum Heart Rate (MHR)?
Your maximum heart rate is the highest number of times your heart can beat in one minute during strenuous exercise. A commonly used formula to estimate MHR is:
MHR = 220 – Age
While this formula provides a good estimate, it's important to note that individual maximum heart rates can vary. Factors like genetics, fitness level, and medication can influence your actual MHR.
What is Heart Rate Reserve (HRR)?
Your heart rate reserve is the difference between your maximum heart rate and your resting heart rate. It represents the range of heartbeats available for exercise.
HRR = Maximum Heart Rate – Resting Heart Rate
Your resting heart rate is the number of times your heart beats per minute when you are completely at rest. A lower resting heart rate generally indicates better cardiovascular fitness.
The Five Heart Rate Training Zones
Heart rate training zones are typically expressed as a percentage of your maximum heart rate or your heart rate reserve. The Karvonen formula, which uses both MHR and RHR, is often considered more accurate for calculating zones, especially for individuals with different fitness levels. However, for simplicity and common understanding, we will also present zones based on percentages of MHR. The zones are:
Zone 1: Very Light (50-60% of Max HR)
This zone is characterized by a very light, comfortable effort. It's ideal for active recovery, warm-ups, and cool-downs. You should be able to hold a full conversation easily.
Zone 2: Light (60-70% of Max HR)
This is often referred to as the "aerobic" or "endurance" zone. You can still talk, but with slightly shorter sentences. This zone is excellent for building aerobic base, improving endurance, and burning fat.
Zone 3: Moderate (70-80% of Max HR)
In this zone, the intensity increases, and you'll notice your breathing becoming heavier. Conversations become more challenging, limited to a few words. This zone helps improve aerobic fitness and endurance.
Zone 4: Hard (80-90% of Max HR)
This is the "anaerobic" zone, where the intensity is significantly higher. You'll likely be able to speak only a word or two. Training in this zone improves speed, power, and anaerobic capacity. It's generally recommended for more experienced athletes and should be approached with caution.
Zone 5: Maximum (90-100% of Max HR)
This is the peak intensity zone, pushing your body to its absolute limit. It's unsustainable for long periods and is typically used for very short, high-intensity intervals. This zone is primarily for advanced athletes aiming to improve their peak performance.
How to Use the Calculator
Simply enter your age and your resting heart rate in the calculator above. The tool will then estimate your maximum heart rate and calculate your heart rate training zones, providing you with a personalized guide for your workouts. Remember to consult with a healthcare professional before starting any new exercise program.