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Heart Rate Zone Calculator
Find your five training zones — from easy recovery to max effort — using your max and resting heart rates.
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How to Use Your Zones
- Zone 1-2 — easy endurance, warm-ups and fat adaptation. You can talk comfortably.
- Zone 3 — aerobic base building. Speech is shorter.
- Zone 4-5 — intervals and race pace. Used sparingly.
Frequently Asked Questions
What is heart rate reserve?
Your max HR minus your resting HR. It represents the range you actually train within.
How do I find my resting heart rate?
Measure it first thing in the morning, before getting up, for a week and average the results.
Which zone burns the most fat?
Zone 2 burns the highest percentage of fat as fuel, though higher zones burn more total calories.
Is this medical advice?
No — consult a doctor before starting an intense training program, especially if you have heart conditions.
Practical Example
For a 30-year-old with a resting heart rate of 60 bpm:
- Max HR ≈ 220 − 30 = 190 bpm
- Reserve = 190 − 60 = 130 bpm
- Zone 2 (60–70%) ≈ 138–151 bpm
- Zone 4 (80–90%) ≈ 164–177 bpm
What Your Results Mean
- Zone 1–2 — recovery and fat-burn; most easy training happens here.
- Zone 3 — moderate; aerobic fitness.
- Zone 4–5 — hard intervals that build speed and VO₂ max.
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