Heart Rate Zone Calculator
Calculate your optimal training zones for more effective workouts
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Your Heart Rate Zones
Understanding Heart Rate Zones
Zone 1: Very Light (50-60% MHR)
This zone is perfect for warm-ups, cool-downs, and recovery days. It helps improve blood circulation and prepares your body for higher intensity workouts.
Zone 2: Light (60-70% MHR)
This is the fat-burning zone where you can sustain activity for long periods. It builds endurance and improves your body's ability to use fat as fuel.
Zone 3: Moderate (70-80% MHR)
This aerobic zone improves cardiovascular fitness and increases your lung capacity. It's ideal for improving overall fitness and stamina.
Zone 4: Hard (80-90% MHR)
This anaerobic zone improves your lactate threshold and increases speed endurance. It's challenging but builds significant fitness gains.
Zone 5: Maximum (90-100% MHR)
This red-line zone can only be sustained for short periods. It develops fast-twitch muscles and improves peak performance and speed.