Heart Rate Zone Calculator
Calculate your optimal heart rate zones for different training purposes. Use the Karvonen formula for more accurate zone calculations based on your resting and maximum heart rates.
Maximum Heart Rate
bpmTraining Zone Guidelines
Zone 1 - Recovery (50-60% HRR)
Light activity for warm-up, cool-down, and recovery. Perfect for active recovery days and beginners.
Zone 2 - Fat Burning (60-70% HRR)
Light exercise that primarily burns fat. Ideal for long, steady-state cardio and building endurance.
Zone 3 - Aerobic (70-80% HRR)
Moderate exercise that improves aerobic fitness. Good for tempo runs and sustained cardio.
Zone 4 - Anaerobic (80-90% HRR)
Hard exercise that improves anaerobic threshold. Used for interval training and high-intensity workouts.
Zone 5 - VO2 Max (90-100% HRR)
Maximum effort training that improves VO2 max. Used for short, intense intervals and peak performance.