Heart Rate Zone Calculator
Calculate your 5 heart rate training zones based on your age and maximum heart rate. Find your Zone 2 for fat burning and endurance.
Max Heart Rate: 185 bpm
Frequently Asked Questions
- Heart rate zones are percentage ranges of your maximum heart rate (MHR) that correspond to different exercise intensities and training benefits. Zone 1 is very light activity; Zone 5 is all-out sprint. Training in different zones produces different adaptations.
- The most common formula is 220 โ age. A more accurate formula by Tanaka et al. is 208 โ (0.7 ร age), which we use as the default. For the most accurate MHR, perform a supervised max effort test or VO2 max test.
- Zone 2 (60โ70% MHR) is a low-intensity aerobic state where you can hold a conversation. It's the primary training zone for building aerobic base, mitochondrial density, and metabolic efficiency. Elite endurance athletes spend 80%+ of their training time in Zone 2.
- For general fitness: Zone 2: 3โ4 sessions/week, 45โ60 min each (base building). Zone 3โ4: 1โ2 sessions/week (tempo/threshold work). Zone 5: 1 session/week maximum (high-intensity intervals). Excessive Zone 4โ5 training without Zone 2 base leads to stagnation and injury.
- Zone 4 (80โ90% MHR) is threshold/lactate training โ hard but sustainable for 20โ60 minutes. Improves lactate threshold and race pace. Zone 5 (90โ100% MHR) is VO2 max training โ maximal effort sustainable for only 30 seconds to 3 minutes. Improves aerobic capacity ceiling.
- Both are valid. Heart rate is objective but lags actual effort by 20โ30 seconds and is affected by heat, caffeine, and fatigue (cardiac drift). Perceived exertion (RPE 1โ10) is immediate but subjective. Using both together gives the most complete picture.
- Yes โ the Heart Rate Reserve (HRR) method (Karvonen formula) uses resting heart rate: Target HR = Resting HR + % ร (MHR โ Resting HR). This is more personalized and accounts for fitness level. Athletes with lower resting HR will have different zone ranges than sedentary individuals.