Heart Rate Zone Calculator for Optimal Cardio Training
Determine your personalized heart rate training zones to maximize cardiovascular benefits and achieve your fitness goals
Calculating your optimal heart rate zones...
Your Personal Heart Rate Training Zones
Based on your inputs, here are your optimal training zones
Understanding Heart Rate Training Zones
Heart rate training zones are specific intensity ranges that target different physiological responses in your body. By training in these specific zones, you can optimize your workouts for different fitness goals such as fat burning, endurance improvement, or peak performance.
Why Use Heart Rate Zones?
Training based on heart rate zones allows you to:
- Train at the appropriate intensity for your specific goals
- Avoid overtraining and injury
- Track your progress and fitness improvements
- Maximize the efficiency of your workouts
- Personalize your training program
The Five Training Zones
Zone 1: Very Light (50-60% of Max HR)
This is the recovery zone, perfect for warm-ups, cool-downs, and active recovery days. Training in this zone improves overall blood circulation and helps your body recover from more intense workouts.
Zone 2: Light (60-70% of Max HR)
The aerobic base building zone. Training here improves your body's ability to burn fat as fuel and builds endurance. This zone is essential for marathoners and endurance athletes.
Zone 3: Moderate (70-80% of Max HR)
The aerobic endurance zone. This zone improves cardiovascular fitness and muscular endurance. You'll be able to sustain this intensity for extended periods while still being able to talk.
Zone 4: Hard (80-90% of Max HR)
The anaerobic threshold zone. Training here increases your lactate threshold, allowing you to sustain higher intensities for longer periods. This zone improves speed endurance.
Zone 5: Maximum (90-100% of Max HR)
The peak performance zone. This is maximum effort training that develops power and speed. Sessions in this zone are short and intense, improving your VO2 max and fast-twitch muscle fibers.
Disclaimer: This calculator uses the Tanaka formula (208 - 0.7 × age) for maximum heart rate estimation when not provided. The Karvonen formula is used to calculate target heart rates based on resting heart rate. These calculations provide estimates and may vary based on individual physiology. Always consult with a healthcare professional before beginning any new exercise program.