Heart Rate Zones Calculator
Calculate your 5 heart rate training zones based on age and resting heart rate for optimal cardio training.
Recovery
95–114 bpm
50–60% max HR - Very light - active recovery, warm-up
Fat Burn
114–133 bpm
60–70% max HR - Light - base endurance, fat metabolism
Aerobic
133–152 bpm
70–80% max HR - Moderate - aerobic fitness, cardio base
Threshold
152–171 bpm
80–90% max HR - Hard - lactate threshold, performance
Maximum
171–190 bpm
90–100% max HR - Max effort - speed, VO2 max intervals
Max HR formula (220 − age) is an estimate. Actual max HR can vary ±10–12 bpm. For precision, use a lab VO2 max test or a field max HR test.
About the Heart Rate Zones Calculator
Heart rate zones are intensity bands based on your maximum heart rate. Training in the right zone produces specific adaptations: Zone 1-2 builds aerobic base and fat-burning capacity; Zone 3 builds endurance; Zone 4-5 builds speed and VO2 max. Most beginners train too hard too often - in Zone 3-4 when they should be in Zone 2 - limiting long-term progress. Zone-based training is the foundation of every serious endurance athlete's program.
Heart Rate Zone Calculation
Max HR (Karvonen estimate) = 220 - Age · Zones based on % of Max HR
Zone 1 (Recovery): 50-60% Max HR · Zone 2 (Aerobic/Fat burn): 60-70% · Zone 3 (Tempo/Aerobic): 70-80% · Zone 4 (Threshold): 80-90% · Zone 5 (Max effort): 90-100% · Heart Rate Reserve method: Karvonen formula = (Max HR - Resting HR) × % + Resting HR
Worked Example
35-year-old, resting HR 65 bpm
Zone 1 (50-60%): 93-111 bpm · Zone 2 (60-70%): 111-130 bpm · Zone 3 (70-80%): 130-148 bpm · Zone 4 (80-90%): 148-167 bpm · Zone 5 (90-100%): 167-185 bpm
Tips & Insights
- 1
80% of your weekly training should be Zone 1-2 (easy enough to hold a conversation) - this is called 80/20 or polarized training.
- 2
Most runners and cyclists naturally drift to Zone 3 (too hard to chat, too easy to feel productive) - known as the 'gray zone' because it builds neither fitness nor recovery.
- 3
Real Max HR varies significantly from 220-age. A treadmill stress test gives a more accurate value.
- 4
Zone 2 training improves mitochondrial density and fat oxidation - the base upon which all higher-intensity fitness is built.
- 5
Wearable heart rate monitors (Garmin, Apple Watch) are accurate enough for zone training - use the chest strap for maximum accuracy.
Why this matters for you
India's fitness revolution has mostly meant HIIT, Zumba, and CrossFit - all high-intensity, all Zone 4-5. This produces quick initial fitness gains but high injury rates and burnout. Elite coaches worldwide use 80% Zone 2 training because aerobic base is the sustainable foundation. Understanding heart rate zones transforms exercise from a punishing chore into a precise, science-backed protocol.
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