Heart Rate Zone Calculator
Calculate your personalized heart rate training zones based on age and resting heart rate
Calculate Your Heart Rate Zones
Measure first thing in the morning before getting out of bed
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Enter your age and resting heart rate to calculate your personalized training zones
How to Use the Heart Rate Zone Calculator
Enter Your Age
Input your current age in years. This is used to estimate your maximum heart rate using the formula: 220 - age.
Measure Your Resting Heart Rate
Take your resting heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds or count for 15 seconds and multiply by 4.
Optional: Use Custom Max HR
If you know your actual maximum heart rate from a stress test, enable the custom option and enter it. This provides more accurate zones than the age-based estimate.
Review Your Zones
The calculator displays five training zones based on the Karvonen formula, which uses your heart rate reserve (max HR minus resting HR) for more personalized results.
Understand Each Zone
Zone 1 (50-60%) for recovery, Zone 2 (60-70%) for fat burning, Zone 3 (70-80%) for aerobic fitness, Zone 4 (80-90%) for anaerobic capacity, and Zone 5 (90-100%) for maximum effort.
Track Your Progress
Save calculations to history to track changes in your resting heart rate over time. A lower resting heart rate often indicates improved cardiovascular fitness.
Training Tips
Measure Resting HR Consistently
Always measure your resting heart rate at the same time each day (ideally upon waking) for accurate comparisons and trend tracking.
Zone 2 Training Benefits
Spend 80% of your training time in Zone 2 (60-70% intensity) to build aerobic base, improve fat metabolism, and enhance endurance without overtraining.
Recovery is Essential
Use Zone 1 (50-60%) for active recovery days. This promotes blood flow and healing while allowing your body to recover from harder workouts.
High-Intensity Intervals
Zone 4 and 5 training (80-100%) should be limited to 1-2 sessions per week. These high-intensity intervals improve VO2 max and anaerobic capacity.
Monitor for Overtraining
If your resting heart rate is 5-10 bpm higher than normal, you may be overtraining or getting sick. Consider taking an extra rest day.
Stay Within Your Zones
Use a heart rate monitor during workouts to ensure you're training in the correct zone. Going too hard can lead to burnout and injury.
Zone 3 Sweet Spot
Zone 3 (70-80%) improves aerobic capacity and lactate threshold. This is where you build the fitness to sustain higher paces for longer periods.
Adjust for Conditions
Heat, humidity, altitude, and fatigue can raise your heart rate. Adjust intensity by feel when conditions are challenging, not just by the numbers.