Training & Performance
Heart Rate
Zone Calculator
Optimize your cardio intensity. Training in the correct heart rate zones ensures you are achieving your specific goals, from fat burning to peak performance.
Heart Rate Zones
Understanding Training Zones
Heart rate training uses your heart’s beats per minute (BPM) as a guide for intensity. Most athletes use a 5-zone system:
- Zone 1 (50-60%): Very light intensity. Recovery and warm-up.
- Zone 2 (60-70%): Light intensity. Builds aerobic endurance and fat metabolism.
- Zone 3 (70-80%): Moderate intensity. Improves aerobic capacity and efficiency.
- Zone 4 (80-90%): Hard intensity. Increases anaerobic threshold and speed endurance.
- Zone 5 (90-100%): Maximum intensity. Short bursts for peak power and speed.
The Karvonen Formula
Our calculator uses the Karvonen formula if you provide your Resting Heart Rate (RHR). This method is more accurate than age-only formulas because it accounts for your current fitness level by using your heart rate reserve (HRR).