Heart Rate Zone Calculator
Calculate your 5 heart rate training zones from your age and resting heart rate. Colour-coded zones from recovery to VO2 max
Heart Rate Zone Calculator
Maximum Heart Rate
190
bpm (beats per minute)
Training Zones
Recovery Zone
50-60% of max HR
95-114
bpm
Active recovery, building base
Fat Burn Zone
60-70% of max HR
114-133
bpm
Fat loss, endurance building
Aerobic Zone
70-80% of max HR
133-152
bpm
Cardiovascular improvement
Anaerobic Zone
80-90% of max HR
152-171
bpm
High-intensity training
VO2 Max Zone
90-100% of max HR
171-190
bpm
Maximum effort, peak performance
📊 How to Use These Zones
- • Recovery: Light walking, warm-up, cool-down
- • Fat Burn: Steady-state cardio, long runs
- • Aerobic: Hard cardio, tempo runs, group fitness
- • Anaerobic: Sprints, HIIT, competitive efforts
- • VO2 Max: Maximum effort, all-out sprints (short duration)
✓ How to Measure Heart Rate
- • During exercise: use a chest strap monitor or smartwatch for accuracy
- • Stop and check pulse: count beats for 15 seconds, multiply by 4
- • Within 5-10 seconds of stopping exercise for accurate reading
📋 Individual Variation
The 220-age formula is an estimate. Your actual max HR may vary by ±10-15 bpm. If using medication or have heart conditions, consult your doctor.
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