Heart Rate Zone Calculator
Calculate your optimal heart rate training zones for effective workouts
Calculate Heart Rate Zones
Enter your details to calculate personalized training zones
Measure when you first wake up, before getting out of bed
How to Use Heart Rate Zones
Recovery Zone: Use for warm-up, cool-down, and active recovery days.
Aerobic Zones: Build endurance and burn fat efficiently. Most training should be here.
Anaerobic Zone: Improve lactate threshold and race pace. Use sparingly.
Neuromuscular Zone: Maximum efforts for power and speed. Very limited use.
Training Tips
Use a heart rate monitor for accurate zone training during workouts.
Spend 80% of training time in aerobic zones for optimal endurance development.
Allow adequate recovery between high-intensity zone sessions.
Retest your resting heart rate monthly as fitness improves.