Heart Rate Zones Calculator
Heart rate zones are ranges of heartbeats per minute that correspond to different exercise intensities. Training in specific zones helps you optimize your workouts — whether your goal is fat burning, endurance building, or peak performance. Understanding your zones lets you train smarter, not just harder.
Heart rate zones are typically divided into five levels based on your maximum heart rate (MHR). Zone 1 (50–60% MHR) is light recovery, Zone 2 (60–70%) builds aerobic base and burns fat, Zone 3 (70–80%) improves aerobic fitness, Zone 4 (80–90%) increases speed and lactate threshold, and Zone 5 (90–100%) develops maximum performance. Your maximum heart rate is commonly estimated as 220 minus your age, though individual variation exists.
How it works
Maximum Heart Rate (MHR) = 220 − age. Zone boundaries are calculated as percentages of MHR: Zone 1 = 50–60%, Zone 2 = 60–70%, Zone 3 = 70–80%, Zone 4 = 80–90%, Zone 5 = 90–100%.
Use cases
- Optimizing cardio workouts for specific fitness goals
- Training for endurance events like marathons or cycling races
- Maximizing fat burning during exercise sessions
- Monitoring exercise intensity to prevent overtraining