❤️ Heart Rate Zone Calculator
Calculate your personalized training zones for optimal fitness
Measure first thing in the morning
Estimated Max Heart Rate
187 bpm
Heart Rate Reserve
127 bpm
Zone 1Recovery
Very light effort, active recovery
94-112 bpm
50-60% intensity
Zone 2Fat Burn
Light effort, builds endurance
112-131 bpm
60-70% intensity
Zone 3Aerobic
Moderate effort, improves fitness
131-150 bpm
70-80% intensity
Zone 4Threshold
Hard effort, increases performance
150-168 bpm
80-90% intensity
Zone 5VO2 Max
Maximum effort, very short bursts
168-187 bpm
90-100% intensity
🏋️ Training Guide
Zone 1-2
Duration: 60-90 min
Base endurance, fat burning, recovery
Zone 3
Duration: 30-60 min
Aerobic capacity, stamina
Zone 4
Duration: 20-40 min
Lactate threshold, race pace
Zone 5
Duration: 5-15 min
VO2 max, power, speed
📊 Max HR Formula Comparison
Standard (220 - age)
190
Tanaka (2001)
187
Recommended
Gellish (2007)
186
Custom/Test
Not set
💡 Tips for Accurate Results
Measuring Resting Heart Rate
Measure your resting HR first thing in the morning before getting out of bed. Average 3-5 days for accuracy. Lower RHR generally indicates better fitness.
Finding True Max HR
Formulas are estimates (±10-15 bpm error). For accurate max HR, perform a supervised max effort test or use race data from all-out efforts.