Heart Rate Training Zones Calculator
Calculate your personalized heart rate training zones for optimal cardio workouts, fat burning, and performance improvement.
Your Information
Max Heart Rate
190
beats per minute
Zone 1: Recovery (50-60%)
Zone 2: Fat Burn (60-70%)
Zone 3: Aerobic (70-80%)
Zone 4: Threshold (80-90%)
Zone 5: Max Effort (90-100%)
Understanding Heart Rate Training Zones
Heart rate training zones are specific ranges that correspond to different exercise intensities and training benefits. By training in specific zones, you can target specific fitness adaptations - from building aerobic base to improving VO2 max. Using a heart rate monitor to train in these zones ensures you're working at the right intensity for your goals.
The Five Heart Rate Zones
Zone 1 (50-60% max HR): Recovery and warm-up zone. Very light activity that feels easy. Use for cool-downs and active recovery days.
Zone 2 (60-70% max HR): Fat burning and aerobic base zone. Comfortable pace where you can hold a conversation. Most endurance training should happen here. Builds mitochondrial density and improves fat oxidation.
Zone 3 (70-80% max HR): Aerobic/tempo zone. Comfortably hard effort. Improves cardiovascular efficiency and endurance. Good for steady-state cardio sessions.
Zone 4 (80-90% max HR): Lactate threshold zone. Hard effort where breathing becomes labored. Improves your ability to sustain high intensities. Use for tempo runs and threshold intervals.
Zone 5 (90-100% max HR): Maximum effort zone. Very hard, unsustainable for long periods. Improves VO2 max and anaerobic capacity. Reserved for short intervals and sprint training.
How to Use Training Zones
A well-rounded training program incorporates all zones. The 80/20 rule suggests 80% of training should be in Zones 1-2 (easy) and 20% in Zones 4-5 (hard), with minimal time in Zone 3. This polarized approach prevents overtraining while maximizing adaptations.
Beginners should focus primarily on Zones 1-2 to build aerobic base. As fitness improves, gradually add Zone 4-5 interval sessions once or twice per week. Always include Zone 1 recovery periods between hard efforts.
Measuring Heart Rate
For accurate zone training, use a chest strap heart rate monitor or optical wrist-based monitor. Chest straps are generally more accurate, especially during high-intensity intervals. Check your heart rate variability (HRV) to monitor recovery status and adjust training intensity accordingly.
Medical Disclaimer
Consult a physician before beginning intense exercise, especially if you have cardiovascular conditions, are over 40, or have been sedentary. These zones are estimates - individual variations exist. Certain medications (like beta-blockers) affect heart rate and require adjusted zones.
Frequently Asked Questions
What are heart rate zones?
Heart rate zones are specific ranges of heartbeats per minute that correspond to different exercise intensities and training benefits. There are 5 main zones from recovery to maximum effort.
What is the fat burning zone?
Zone 2 (60-70% max HR) is called the fat burning zone because your body primarily uses fat for fuel at this lower intensity. However, higher intensities burn more total calories.
How do I find my max heart rate?
The most common formula is 220 minus your age. For more accuracy, perform a max effort test under medical supervision or use a lactate threshold test.
Should I train in different heart rate zones?
Yes, training across zones improves different aspects of fitness. Zone 2 builds aerobic base, Zone 3-4 improves lactate threshold, Zone 5 develops VO2 max.
What's a good resting heart rate?
60-100 bpm is normal for adults. Athletes often have lower rates (40-60 bpm). Lower resting HR generally indicates better cardiovascular fitness.