Heart Rate Zone Calculator

About Heart Rate Zone Calculator

Training in the right heart rate zone is the key to maximizing your workout results. This free heart rate zone calculator determines your five personalized training zones based on your age and resting heart rate. Whether you are training for endurance, fat loss, speed, or peak performance, knowing your target zones helps you exercise at the optimal intensity for your specific fitness goals.

Heart rate zone training divides exercise intensity into five distinct zones, each targeting different energy systems and delivering unique physiological benefits. Zone 1 (50-60% of max HR) supports warm-up and active recovery. Zone 2 (60-70%) builds aerobic base and enhances fat oxidation. Zone 3 (70-80%) improves cardiovascular efficiency. Zone 4 (80-90%) pushes your anaerobic threshold for greater speed and power. Zone 5 (90-100%) develops maximum effort capacity for short bursts of peak performance.

All calculations are performed entirely in your browser. No personal fitness data is collected, stored, or transmitted to any server. This tool is for educational and fitness planning purposes. Consult your healthcare provider before beginning any new exercise program, especially if you have a history of heart conditions.

How to Use

1. Enter your age to estimate your maximum heart rate
2. Optionally enter your resting heart rate for more accurate zones using the Karvonen method
3. Click Calculate to see your five personalized training zones
4. Review the heart rate ranges (in bpm) for each zone
5. Use the zones to guide your workout intensity during cardio sessions

Training Zone Applications

Each heart rate zone serves a specific purpose in a well-rounded training program. Spending the majority of your training time in Zones 1 and 2 builds a strong aerobic foundation. Zone 3 work improves your ability to sustain moderate efforts for longer durations. Zone 4 intervals increase your lactate threshold, allowing you to maintain faster paces. Zone 5 efforts develop raw power and speed. Most coaches recommend an 80/20 split, with 80% of training in lower zones and 20% at high intensity.

Why Use Heart Rate Zone Calculator?

• Personalized zones based on your age and resting heart rate
• Supports both standard and Karvonen calculation methods
• Clear breakdown of all five training zones with bpm ranges
• 100% free with no registration required
• All processing happens locally in your browser
• Ideal for runners, cyclists, swimmers, and all cardio athletes