Heart Rate Training Zones
This calculator uses the Karvonen method (heart rate reserve) for more personalized zones than simple percentage.
Zone Benefits
| Zone | Benefit |
|---|---|
| Zone 1 (50-60%) | Recovery, warm-up |
| Zone 2 (60-70%) | Fat burning, endurance |
| Zone 3 (70-80%) | Aerobic fitness |
| Zone 4 (80-90%) | Lactate threshold |
| Zone 5 (90-100%) | VO2max, speed |
How to Use This Heart Rate Zone Calculator
Enter your age and resting heart rate. The calculator displays five training zones with their specific benefits, calorie burn characteristics, and recommended workout types.
Formula & How It Works
Zone 1 (Recovery): 50-60% max HR. Zone 2 (Endurance): 60-70%. Zone 3 (Tempo): 70-80%. Zone 4 (Threshold): 80-90%. Zone 5 (VO2 Max): 90-100%.
Calculation Example
Age 40, resting HR 65: Zone 2 (endurance): 117-135 bpm. This is where most of your training should occur β easy conversation pace, fat-burning, building aerobic base.
Expert Tips
Spend 80% of training time in Zones 1-2 and 20% in Zones 4-5 (the 80/20 rule). Zone 2 training builds the aerobic engine. Use a chest strap heart rate monitor for accuracy.
Frequently Asked Questions
What zone burns the most fat?
Zone 2 (60-70% MHR) burns the highest percentage of fat. But higher zones burn more total calories.
How to find resting heart rate?
Measure first thing in the morning before getting out of bed. Count beats for 60 seconds.
Is 220-age accurate?
It is an estimate. Lab-tested VO2max provides a more accurate max heart rate.