Heart Rate Zone Calculator
Find your max heart rate and 5 training zones for effective cardio programming.
Estimated Max Heart Rate
187 bpm
Tanaka formula (208 - 0.7 × age)
Zone 1 — Recovery
Very light, warm-up & cool-down
94–112 bpm
Zone 2 — Fat Burn
Light, fat oxidation, endurance base
112–131 bpm
Zone 3 — Aerobic
Moderate, improves cardiovascular fitness
131–150 bpm
Zone 4 — Anaerobic
Hard, increases speed & power
150–168 bpm
Zone 5 — VO2 Max
Maximum effort, short bursts only
168–187 bpm
Why train in zones?
Different heart rate zones develop different energy systems. Zone 2 builds your aerobic base and burns fat. Zone 4-5 develops speed and power. Most people should spend 80% of their cardio time in zones 1-2 and only 20% in zones 4-5.
If you provide your resting heart rate, the calculator uses the more accurate Karvonen formula to personalise your zones.
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