Heart Rate Zone Calculator
Optimize your training by calculating your personalized heart rate zones for fat burning and endurance training
Calculate Your Heart Rate Zones
Enter your information below to get personalized heart rate zones
Your Personal Heart Rate Zones
Zone 1: Very Light
50-60% of HRmax
104-114 bpm
Recovery & warm-up
Zone 2: Light
60-70% of HRmax
115-134 bpm
Fat burning & endurance
Zone 3: Moderate
70-80% of HRmax
135-144 bpm
Aerobic fitness
Zone 4: Hard
80-90% of HRmax
145-164 bpm
Anaerobic endurance
Zone 5: Maximum
90-100% of HRmax
165-184 bpm
Peak performance
Training Recommendations
For Fat Burning
Focus on Zone 2 training (60-70% of HRmax) for 45-60 minutes, 3-4 times per week. This zone optimizes fat utilization as an energy source.
For Endurance Building
Incorporate Zone 3 workouts (70-80% of HRmax) for 30-45 minutes, 2-3 times per week to improve your aerobic capacity.
For Interval Training
Add Zone 4 intervals (80-90% of HRmax) for 2-5 minutes with equal recovery time, once per week to boost your VO2 max.
Understanding Heart Rate Zones for Optimal Training
Heart rate zone training is a powerful method to maximize the effectiveness of your workouts. By training in specific heart rate zones, you can target different energy systems and achieve specific fitness goals more efficiently.
What Are Heart Rate Zones?
Heart rate zones are percentage ranges based on your maximum heart rate (HRmax). Each zone corresponds to a different intensity level and provides unique benefits:
How to Calculate Your Maximum Heart Rate
The most common formula for estimating maximum heart rate is: 220 - your age. While this is a useful estimate, individual variations can occur based on genetics, fitness level, and other factors.
The Five Heart Rate Zones
Each zone serves a different purpose in your training regimen:
Zone 1: Very Light (50-60% of HRmax)
This zone is perfect for warm-ups, cool-downs, and recovery days. Training in this zone improves overall circulation and helps with recovery.
Zone 2: Light (60-70% of HRmax)
This is the optimal zone for fat burning and building endurance. Your body primarily uses fat as fuel at this intensity, making it ideal for longer workouts.
Zone 3: Moderate (70-80% of HRmax)
Training in this zone improves your aerobic capacity and is excellent for building cardiovascular fitness. You'll be working hard but still able to maintain a conversation.
Zone 4: Hard (80-90% of HRmax)
This zone pushes you into anaerobic territory, where your body starts using more carbohydrates for fuel. It's excellent for improving speed endurance and performance.
Zone 5: Maximum (90-100% of HRmax)
This is your maximum effort zone that can only be sustained for short periods. It helps develop fast-twitch muscle fibers and top-end speed.
How to Use Heart Rate Zones for Fat Loss
Many people believe that working out at maximum intensity is the best way to lose fat. However, research shows that lower-intensity exercise in Zone 2 actually burns a higher percentage of calories from fat.
How to Use Heart Rate Zones for Endurance Training
Building endurance requires spending time in Zones 2 and 3. These zones strengthen your cardiovascular system and teach your body to use oxygen more efficiently.
Benefits of Heart Rate Zone Training
Training with heart rate zones offers several advantages over exercising by feel alone:
How to Measure Your Heart Rate
You can measure your heart rate in several ways:
Frequently Asked Questions
Here are answers to some common questions about heart rate zone training: