Heart Rate Zones Calculator
Calculate your training heart rate zones for optimal cardio exercise. Uses multiple formulas for accuracy.
Your Information
Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds or 15 seconds × 4.
Max Heart Rate
187 bpm
Formula Comparison
Training Zones
Recovery
Very light activity, easy conversation possible
94-112 bpm
50-60%
Training Benefits: Active recovery, fat burning basics, stress relief
Fat Burn
Light activity, can hold conversation
112-131 bpm
60-70%
Training Benefits: Improved fat metabolism, endurance base building
Aerobic
Moderate activity, breathing harder
131-150 bpm
70-80%
Training Benefits: Cardiovascular fitness, stamina, efficiency
Anaerobic
Hard activity, difficult to talk
150-168 bpm
80-90%
Training Benefits: Speed, power, increased lactate threshold
Maximum
Maximum effort, very short bursts only
168-187 bpm
90-100%
Training Benefits: Maximum performance, anaerobic capacity
How to Measure Resting HR
Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds or 15 seconds × 4.
Training Tips
- 1Spend most training time in Zones 2-3
- 2Use Zone 1 for recovery days
- 3Limit Zone 5 training to 1-2x per week
- 4Use a heart rate monitor for accuracy
- 5Warm up before high-intensity work