Heart Rate Zones Calculator

Calculate your heart rate training zones based on your maximum heart rate. Optimize your workouts by training in the right intensity zones.

Frequently Asked Questions

What are heart rate zones?

Heart rate zones are ranges of heart rates, expressed as percentages of your maximum heart rate, that correspond to different training intensities. They help you target specific physiological adaptations during exercise, from fat burning and endurance building to improving anaerobic capacity.

How are heart rate zones calculated?

Heart rate zones can be calculated using two main methods: 1) Percentage of Maximum Heart Rate: Simply taking percentages of your maximum heart rate, and 2) Karvonen Method (Heart Rate Reserve): Taking into account both your maximum and resting heart rates for more personalized zones.

What is the purpose of each heart rate zone?

Zone 1 (50-60%): Recovery, improves basic endurance and fat burning. Zone 2 (60-70%): Aerobic, improves endurance and fat metabolism. Zone 3 (70-80%): Tempo, improves aerobic capacity and efficiency. Zone 4 (80-90%): Threshold, improves anaerobic threshold and lactate tolerance. Zone 5 (90-100%): Anaerobic, improves maximum performance and speed.

How do I measure my resting heart rate?

To measure your resting heart rate, sit quietly for at least 10 minutes, preferably in the morning before getting out of bed. Then, count your pulse for 60 seconds, either at your wrist (radial artery) or neck (carotid artery). Alternatively, use a heart rate monitor or fitness tracker that measures resting heart rate.

How often should I train in each heart rate zone?

A balanced training approach typically includes: 70-80% of training in Zones 1-2 (low intensity), 10-20% in Zone 3 (moderate intensity), and 5-10% in Zones 4-5 (high intensity). This distribution, known as polarized training, is used by many endurance athletes and has been shown to be effective for improving performance while reducing injury risk.