❤️ Heart Rate Zone Calculator
Find your optimal heart rate zones for better workouts and fitness results
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What Are Heart Rate Zones and Why Should You Care?
Think of your heart like a car engine. Just like you wouldn't drive in first gear on the highway or redline it in a parking lot, your heart works best at different "speeds" for different goals. Heart rate zones are basically your heart's gear system!
When you exercise in the right zone, you're training your body to do exactly what you want - whether that's burning fat, building endurance, or getting crazy fit. Exercise in the wrong zone, and you might be working hard but not getting the results you're after.
How Do We Calculate These Zones?
We start with your Maximum Heart Rate (MHR) - the fastest your heart can safely beat. The most common formula is simply 220 minus your age. It's not perfect for everyone, but it's a great starting point.
Then we divide that into 5 zones based on percentages of your max heart rate. Each zone trains your body differently - it's like having different workout "modes" for different goals.
The 5 Heart Rate Zones Explained Simply
Zone 1 (50-60%): The "I can chat easily" zone. Great for recovery and building your aerobic base.
Zone 2 (60-70%): The "fat-burning" zone. You're working but can still hold a conversation.
Zone 3 (70-80%): The "aerobic" zone. You're breathing harder but feeling good.
Zone 4 (80-90%): The "threshold" zone. This is getting tough - you can only say a few words.
Zone 5 (90-100%): The "all-out" zone. You can't talk and you can't sustain this for long!
Zone 2 (60-70%): The "fat-burning" zone. You're working but can still hold a conversation.
Zone 3 (70-80%): The "aerobic" zone. You're breathing harder but feeling good.
Zone 4 (80-90%): The "threshold" zone. This is getting tough - you can only say a few words.
Zone 5 (90-100%): The "all-out" zone. You can't talk and you can't sustain this for long!
Which Zone Should You Use?
Want to burn fat? Spend most of your time in Zones 1-2. Your body loves burning fat at these intensities.
Want to get fitter? Mix it up with Zones 2-4. This builds your cardiovascular system.
Want to get faster/stronger? Include some Zone 4-5 work, but not too much - it's intense!
Just starting out? Stick to Zones 1-2 until your fitness improves. Your future self will thank you.
Want to get fitter? Mix it up with Zones 2-4. This builds your cardiovascular system.
Want to get faster/stronger? Include some Zone 4-5 work, but not too much - it's intense!
Just starting out? Stick to Zones 1-2 until your fitness improves. Your future self will thank you.