Heart Rate Zone Calculator

Personalize your training intensity with heart rate zones.

Age

Resting HR (bpm)

Measure first thing in morning

Method

Zone Guide

Zone 1 – Warm Up: Very light effort. Recovery, warm-up, cool-down.

Zone 2 – Fat Burn: Light effort. Primarily burns fat. Great for base fitness and long sessions.

Zone 3 – Aerobic: Moderate effort. Improves cardiovascular efficiency. Conversational pace.

Zone 4 – Anaerobic: Hard effort. Improves speed and lactate threshold. Only a few sentences.

Zone 5 – Max: Maximum effort. Short bursts only. Builds peak power.