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Heart Rate Zone Calculator
Find your personalized heart rate training zones for optimal workout intensity.
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Heart Rate Zone Calculator
5 Training Zones · Karvonen Formula
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The 5 Heart Rate Training Zones
Training in different heart rate zones produces different physiological adaptations. Most training plans recommend spending 80% of time in Zones 1–2 (easy) and 20% in higher zones.
Zone 1 — Warm Up / Recovery 50–60% HRmax
Very easy effort. Active recovery, improves basic fitness.
Zone 2 — Fat Burning 60–70% HRmax
Comfortable conversation pace. Builds aerobic base, burns fat.
Zone 3 — Aerobic Endurance 70–80% HRmax
Moderate effort. Improves cardiovascular efficiency.
Zone 4 — Anaerobic Threshold 80–90% HRmax
Hard effort. Increases lactate threshold and speed.
Zone 5 — Maximum Sprint 90–100% HRmax
All-out effort. Short intervals only, improves VO2 max.