Heart Rate Zone Calculator
Find your target heart rate zones for effective training
years
bpm
Leave blank for standard formula
Heart Rate Training Zones
- Zone 1 (50-60%): Recovery - Very light, good for warm-up and cool-down
- Zone 2 (60-70%): Fat Burn - Light effort, builds endurance, burns fat
- Zone 3 (70-80%): Aerobic - Moderate effort, improves cardiovascular fitness
- Zone 4 (80-90%): Anaerobic - Hard effort, increases speed and power
- Zone 5 (90-100%): VO2 Max - Maximum effort, short intervals only
How to Measure Resting Heart Rate
For the most accurate reading:
- Measure first thing in the morning before getting out of bed
- Place two fingers on your wrist or neck pulse
- Count beats for 60 seconds (or 15 seconds × 4)
- Average several days for best accuracy