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Heart Rate Zone Calculator
Calculate your 5 training zones based on Max Heart Rate or Heart Rate Reserve (Karvonen).
Est. Max Heart Rate (MHR): 190 BPM
Best measured right after waking up. Lower is generally better.
💓 Your Heart Rate Zones
Zone 1
125 - 138
BPM
Warm Up / Recovery (Zone 1)
Very light intensity. For warming up, cooling down, and active recovery.
50% - 60%
Zone 2
138 - 151
BPM
Aerobic / Fat Burn (Zone 2)
Light intensity ("LSD"). Burns fat as primary fuel. Builds aerobic base and endurance.
60% - 70%
Zone 3
151 - 164
BPM
Aerobic Power (Zone 3)
Moderate intensity. Improves blood circulation and skeletal muscle efficiency.
70% - 80%
Zone 4
164 - 177
BPM
Lactate Threshold (Zone 4)
Hard intensity ("Tempo Run"). Builds speed endurance and lactate tolerance.
80% - 90%
Zone 5
177 - 190
BPM
VO2 Max (Zone 5)
Maximum effort. For short intervals to improve speed and power.
90% - 100%
*Calculated using the Karvonen Formula: Target HR = ((MHR - RHR) × Intensity%) + RHR
Why Train in Zones?
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Karvonen Formula
Considered more accurate as it accounts for your resting heart rate (fitness level).Explore More Tools
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