Heart Rate Zone Calculator

Understanding Heart Rate Zones

Exercise at different heart rate zones produces different benefits. Train across zones for optimal fitness.

Heart Rate Zones (by % of Max)

• Zone 1 (50-60%): Very light — recovery walks, warm-up, cool-down
• Zone 2 (60-70%): Light — fat burning, builds aerobic base, easy conversation
• Zone 3 (70-80%): Moderate — aerobic endurance, improves cardiovascular fitness
• Zone 4 (80-90%): Hard — anaerobic threshold, improves speed and performance
• Zone 5 (90-100%): Maximum — interval training, short bursts, improves VO2 max

The Karvonen Formula

Target HR = ((Max HR - Resting HR) x %Intensity) + Resting HR

This formula is more accurate than the simple 220-age method because it accounts for your fitness level (resting heart rate).

How to Measure Your Resting Heart Rate

Measure first thing in the morning before getting out of bed. Count your pulse for 60 seconds (or 30 seconds x 2). Lower resting HR = better fitness. Athletes often have RHR of 40-60 bpm.