Heart Rate Zone Calculator
Calculate your heart rate training zones to optimize your workouts. Find your target heart rate for fat burning, cardio, and maximum performance.
Step 1: Personal Details
Understanding Heart Rate Zones
Heart rate zones help you train at the right intensity for your goals. Zone 1 is for recovery, Zone 2 for fat burning, Zone 3 for aerobic fitness, Zone 4 for anaerobic threshold, and Zone 5 for maximum effort.
Step 2: Calculation Method
About the Karvonen Method
The Karvonen formula uses your resting heart rate to calculate training zones, providing a more personalized result than simple percentage of max heart rate.
Heart Rate Zone Results
Recommended Target Heart Rate for Your Goal
Heart Rate Training Zones
| Zone | Intensity | % of Max HR | Heart Rate Range | Benefits |
|---|
How to Use These Zones
Zone 1-2: For recovery and endurance training. Zone 3: Improves aerobic capacity. Zone 4: Increases lactate threshold. Zone 5: Develops maximum performance and speed.
Training Recommendations
Karvonen Formula
Target HR = [(Max HR – Resting HR) × %Intensity] + Resting HR
This formula calculates your target heart rate based on your heart rate reserve (HRR), providing more personalized training zones than simple percentage of max HR.
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