Heart Rate Zone Calculator

Calculate your complete 5-zone heart rate training system. Get personalized training zones for optimal endurance development across all intensity levels.

Athlete monitoring heart rate zones during training session

Calculate Your Training Zones

Age (years) *

Your current age in years

Resting Heart Rate (optional)

For Karvonen method accuracy

Calculation Method

Choose your preferred max HR calculation

Understanding the 5 Heart Rate Training Zones

Heart rate training zones are intensity ranges based on percentages of your maximum heart rate. Each zone targets different physiological adaptations and training benefits.

Zone 1: Recovery (50-60% Max HR)

Purpose: Active recovery and easy base training
Feel: Very easy, can hold full conversations
Benefits: Promotes recovery, fat burning, aerobic base
Training: Easy runs, cool-downs, recovery rides

Zone 2: Aerobic Base (60-70% Max HR)

Purpose: Aerobic base building and fat oxidation
Feel: Comfortable, conversational pace
Benefits: Improves fat burning, mitochondrial function
Training: Long runs, base rides, most training volume

Zone 3: Aerobic (70-80% Max HR)

Purpose: Aerobic capacity development
Feel: Moderate effort, some conversation possible
Benefits: Improves aerobic power and endurance
Training: Tempo runs, steady-state efforts

Zone 4: Lactate Threshold (80-90% Max HR)

Purpose: Lactate threshold and VO2 max development
Feel: Hard effort, difficult to talk
Benefits: Improves lactate clearance and anaerobic capacity
Training: Threshold intervals, race pace efforts

Zone 5: VO2 Max (90-100% Max HR)

Purpose: Maximum aerobic power development
Feel: Very hard, cannot speak
Benefits: Improves VO2 max and anaerobic power
Training: Short intervals, all-out efforts

How to Use Your Heart Rate Zones

Use these zones to structure your training program:

80/20 Rule: Spend 80% of training time in Zones 1-2, 20% in Zones 3-5
Progressive Build: Start with more Zone 1-2, gradually add higher zones
Periodization: Vary zone emphasis based on training phase
Recovery: Use Zone 1 for active recovery days

<\!-- FAQ Section -->

Frequently Asked Questions

How do I find my maximum heart rate?

The 220-minus-age formula is a rough estimate. For accuracy, perform a supervised max HR test or use the formula: 208 - (0.7 × age) for better results.

Which heart rate zone burns the most fat?

Zone 2 (60-70% max HR) burns the highest percentage of fat, but higher zones burn more total calories. For weight loss, total calorie burn matters most.

How much time should I spend in each zone?

Typical distribution: Zone 1-2: 70-80%, Zone 3: 10-15%, Zone 4: 5-10%, Zone 5: 1-5%. This builds aerobic base while developing speed and power.

Why is my heart rate high on easy runs?

Common causes: dehydration, heat, stress, fatigue, illness, or cardiac drift. Also, you may be running too fast for your current fitness level.

Should I use chest strap or wrist HR monitor?

Chest straps are more accurate, especially during intervals. Wrist monitors work well for steady-state efforts but may lag during rapid HR changes.

Complete Heart Rate Zone Training Guide

💓 Understanding Your Heart Rate Zones

Recovery

50-60% Max HR

• Active recovery
• Easy walking
• Warm-up/cool-down

Aerobic Base

60-70% Max HR

• Fat burning
• Easy conversational pace
• Base building

Aerobic

70-80% Max HR

• Steady state
• Moderate effort
• Endurance building

Threshold

80-90% Max HR

• Lactate threshold
• Comfortably hard
• Tempo training

VO2 Max

90-100% Max HR

• Maximum effort
• Interval training
• Speed development

How accurate are heart rate zone calculations?

Heart rate zone accuracy depends on the method used to determine your maximum heart rate:

Age-Based Formula

220 - Age = Max HR

±10-15 bpm accuracy. Simple but less precise for individuals.

Field Test

Actual measured max HR

±2-5 bpm accuracy. More accurate but requires proper testing.

Lab Test

Professionally measured

±1-2 bpm accuracy. Most accurate but requires specialized equipment.

For best results, use our calculator with a known max HR from a recent all-out effort or fitness test.

What's the difference between Karvonen and percentage methods?

There are two main methods for calculating heart rate zones:

Percentage of Max HR Method

Simple percentage of maximum heart rate

Zone 1:50-60% Max HR

Zone 2:60-70% Max HR

Zone 3:70-80% Max HR

Zone 4:80-90% Max HR

Zone 5:90-100% Max HR

Karvonen Method (HRR)

Uses heart rate reserve for more personalized zones

Formula: (Max HR - Resting HR) × % + Resting HR

More accurate for individuals with very high or low resting heart rates.

Recommendation: Use Karvonen method if your resting HR is below 50 or above 80 bpm for more accurate zones.

How should I train in each heart rate zone?

Each heart rate zone targets different physiological adaptations and training goals:

Zone 2 (Aerobic Base) - 60-70% Max HR

Training Purpose:

• Fat oxidation
• Mitochondrial development
• Aerobic base building

Workout Examples:

• 45-90 min easy runs
• Long bike rides
• Recovery sessions

Training Volume:

• 70-80% of total training
• Daily for experienced athletes
• Foundation of all training

Zone 4 (Threshold) - 80-90% Max HR

Training Purpose:

• Lactate buffering
• Metabolic efficiency
• Race pace development

Workout Examples:

• 20-40 min tempo runs
• 2×20 min intervals
• Time trial efforts

Training Volume:

• 10-15% of total training
• 1-2 sessions per week
• Key for race performance

Zone 5 (VO2 Max) - 90-100% Max HR

Training Purpose:

• VO2 max improvement
• Cardiac output
• Neuromuscular power

Workout Examples:

• 5×3 min intervals
• 8×400m repeats
• Hill repeats

Training Volume:

• 5-10% of total training
• 1 session per week
• High intensity focus

What factors affect heart rate during exercise?

Several factors can cause your heart rate to be higher or lower than expected during training:

Factors That Increase HR:

↑ Heat & humidity: +10-20 bpm in hot conditions
↑ Dehydration: +5-15 bpm when fluid depleted
↑ Altitude: +10-30 bpm above 8,000 feet
↑ Caffeine: +5-10 bpm for 2-4 hours
↑ Fatigue/stress: +5-20 bpm when overtrained
↑ Illness: +10-30 bpm during infection

Factors That Decrease HR:

↓ Cool conditions: -5-10 bpm in cold weather
↓ Good fitness: Lower HR at same effort
↓ Beta blockers: -20-40 bpm medication effect
↓ Age: Max HR decreases ~1 bpm/year
↓ Overtraining: Suppressed HR response

Training Tip: Use heart rate trends over time rather than single workout data. Consider using RPE (Rate of Perceived Exertion) alongside HR for more complete training intensity guidance.

How do heart rate zones change with age and fitness?

Heart rate zones are not static and change based on several factors:

Age-Related Changes:

Maximum HR: Decreases ~1 bpm per year after age 25
Resting HR: May increase 2-5 bpm per decade
Recovery: Takes longer to return to baseline
Zone ranges: Shift lower as max HR decreases

Example: A 50-year-old has ~25 bpm lower max HR than at age 25, shifting all zones downward.

Fitness-Related Changes:

Resting HR: Decreases 5-15 bpm with fitness
HRV: Improves with cardiovascular adaptation
Efficiency: Same pace at lower heart rate
Recovery: Faster return to resting levels

Tip: Recalculate zones every 3-6 months as fitness improves or after significant training changes.

<\!-- Related Calculators Section -->

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Get Accurate Heart Rate Data

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Garmin HRM-Dual

Premium Heart Rate Monitor