Heart Rate Zone Calculator
Calculate Your Target Heart Rate Zone
Input your data in the heart rate zone calculator below to receive your customized heart rate training zones
| Your Resting HR: (or use 60) | |
| Your Maximum HR: (or use 211 – 0.64 x Age) | |
| Zone | Effort | Target Heart Rate* | Training Benefit |
|---|---|---|---|
| ZONE 1 | 50% - 60% | - | Warmup / Recovery |
| ZONE 2 | 60% - 70% | - | Base Fitness |
| ZONE 3 | 70% - 80% | - | Aerobic Capacity |
| ZONE 4 | 80% - 90% | - | Anaerobic Capacity |
| ZONE 5 | 90% - 100% | - | Speed Training |
* This heart rate zone calculator uses the Karvonen method to determine what's called a 'target heart rate zone'. Resulting heart rate zones are known to be very close to the actual ones - those obtained in a laboratory during a functional test.
FREE Heart Rate Zone Cheat Sheet
Before you go, grab this FREE cheat sheet to learn how to use each zone to get the most from your training AND a 4-week aerobic base training plan to get you started!
What To Do After Calculating Heart Rate Zones?
Calculating your heart rate zones is just the beginning.
The next step is to apply this data to your training and customize the intensity to fit your needs. This will help you optimize the training process and get better results.
I'm happy to guide you through this and be your coach. To get you into the peak shape both physically and mentally. And get those results you know you're capable of. If you're up for it, click here to get started.
If you're not yet ready to work with a coach or want to give it a shot yourself, you'll find a lot of resources on my blog. Here are a few posts to get you started:
High Intensity Training For Endurance Athletes – What’s Too Much?
Heart Rate Training Zones – Complete Guide To Endurance Gains
High Heart Rate When Running? Here Are 11 Things You Can Do
How To Calculate Heart Rate Zones For More Effective Training?
How To Calculate Resting Heart Rate And Why Athletes Need It
