Heart Rate Zones Calculator
Calculate your personalized heart rate training zones for optimal cardio performance, fat burning, and endurance training based on your age and resting heart rate.
Calculate Your Heart Rate Zones
Measure first thing in the morning before getting out of bed
How to Use Your Zones
Zone 2 (60-70%): Fat Burning
Perfect for steady-state cardio. Train 60+ minutes, 3-5x weekly for optimal fat metabolism.
Zone 3 (70-80%): Endurance
Build aerobic base and improve lactate threshold. Great for longer tempo sessions.
Zone 4-5 (80-100%): Performance
High-intensity intervals and sprint work. Use sparingly (1-2x weekly) to avoid overtraining.
Monitoring Your Training
Heart Rate Monitors
Use chest straps or wrist-based monitors for accurate readings during exercise.
Rate of Perceived Exertion (RPE)
Scale of 1-10 based on how hard you feel you're working. Should correlate with zones.
Training Load Balance
Mix easy, moderate, and hard sessions. Include recovery weeks every 4-6 weeks.
Important Note
These calculations provide general guidelines based on population averages. Individual responses vary based on fitness level, medications, and health conditions. Consult a healthcare provider before starting new exercise programs.
Understanding Heart Rate Training
Why Train in Zones?
- • Optimizes specific energy systems
- • Prevents overtraining and injury
- • Maximizes training efficiency
- • Allows for progressive overload
Factors Affecting HR
- • Fitness level and training status
- • Age and genetics
- • Environmental conditions
- • Stress and recovery status