Heart Rate Zones Calculator
Use the Heart Rate Zones Calculator to determine your optimal training intensities. By entering your age and resting heart rate, you can calculate your personalized heart rate zones for fat burn, endurance, cardio, and peak performance. Ideal for runners, cyclists, and fitness enthusiasts aiming to train smarter.
Personalized Heart Rate Zone Estimator
Heart Rate Zone Calculation Formula
\[
\text{Maximum Heart Rate (MHR)} \\
\text{MHR} = 220 – \text{Age} \\[1em]
\text{Heart Rate Reserve (HRR)} \\
\text{HRR} = \text{MHR} – \text{RHR}
\]
Where:
- $$MHR$$ = Maximum Heart Rate
- $$RHR$$ = Resting Heart Rate
Target Heart Rate Zones
| Zone | Formula | Intensity | Purpose |
|---|---|---|---|
| Zone 1 | HRR × 0.50 + RHR → HRR × 0.60 + RHR | 50–60% | Recovery, Fat Burn |
| Zone 2 | HRR × 0.60 + RHR → HRR × 0.70 + RHR | 60–70% | Aerobic Base |
| Zone 3 | HRR × 0.70 + RHR → HRR × 0.80 + RHR | 70–80% | Endurance |
| Zone 4 | HRR × 0.80 + RHR → HRR × 0.90 + RHR | 80–90% | Anaerobic |
| Zone 5 | HRR × 0.90 + RHR → HRR × 1.00 + RHR | 90–100% | Maximum Effort |
Heart Rate Zones – Calculation Example
Example:
- Age = 30
- Resting Heart Rate (RHR) = 60
- $$\text{MHR} = 220 – 30 = 190$$
- $$\text{HRR} = 190 – 60 = 130$$
- $$\text{Lower} = 130 \times 0.60 + 60 = 138$$
- $$\text{Upper} = 130 \times 0.70 + 60 = 151$$
So, Zone 2 = 138–151 bpm
Heart rate zones help optimize your training by targeting specific physiological effects.
- Zone 1–2: recovery, warm-up, fat burning
- Zone 3: aerobic endurance
- Zone 4: increased performance and VO₂Max
- Zone 5: maximum intensity, sprint training
Using heart rate zones helps avoid undertraining or overtraining, making your workouts more effective and safer.