Heart Rate Zones Calculator
Calculate your heart rate training zones for optimal workout intensity and performance
Choose how to determine your max heart rate
Your current age in years
Training Tips
How to Find Your True Max Heart Rate
- Field Test: Warm up, then run up a hill for 2 minutes at increasing intensity
- Recent Maximum: Use the highest heart rate seen during intense exercise in the last 6 months
- Age Formula: 220 minus your age (less accurate but widely used)
Zone Training Benefits
- Zone 1-2: Improves fat burning, builds aerobic base, aids recovery
- Zone 3: Develops aerobic capacity and lactate buffering
- Zone 4: Improves lactate threshold and VO2 max
- Zone 5: Develops neuromuscular power and anaerobic capacity
Maximum Heart Rate
190 bpm
Calculated using 220 - age formula
Training Zones
| Zone | Name | Heart Rate | %Max | Purpose |
|---|---|---|---|---|
| 1 | Easy | 129-139 | 68-73% | Recovery & base endurance |
| 2 | Steady | 139-152 | 73-80% | Aerobic base building |
| 3 | Tempo | 152-171 | 80-90% | Lactate threshold |
| 4 | Threshold | 171-181 | 90-95% | VO2 max improvement |
| 5 | VO2 Max | 181-190 | 95-100% | Neuromuscular power |
Zone Distribution Guide
| Training Goal | Zone 1-2 | Zone 3 | Zone 4 | Zone 5 |
|---|---|---|---|---|
| Base Building | 80% | 15% | 5% | 0% |
| General Fitness | 70% | 20% | 8% | 2% |
| Race Preparation | 60% | 25% | 12% | 3% |
| Peak Performance | 50% | 25% | 20% | 5% |