Heart Rate Zones Calculator

Calculate training zones for optimal workout intensity

Personal Information

Enter your details to calculate heart rate zones

Measure first thing in the morning before getting out of bed

Enter your current heart rate to see which zone you're in

Heart Rate Overview

187
Max HR
60
Resting HR
127
HR Reserve
Average

Zone 1: Active Recovery

Very light intensity for recovery and warm-up

124 - 136
BPM
Intensity Range50% - 60% HRR

Benefits:

  • • Improved recovery
  • • Enhanced blood flow

Activities:

  • • Walking
  • • Light stretching

Zone 2: Aerobic Base

Light intensity for building aerobic base

136 - 149
BPM
Intensity Range60% - 70% HRR

Benefits:

  • • Fat burning
  • • Aerobic capacity

Activities:

  • • Easy jogging
  • • Conversational pace

Zone 3: Aerobic

Moderate intensity for cardiovascular improvement

149 - 162
BPM
Intensity Range70% - 80% HRR

Benefits:

  • • Cardiovascular fitness
  • • Increased stroke volume

Activities:

  • • Tempo runs
  • • Steady cycling

Zone 4: Lactate Threshold

Hard intensity at lactate threshold

162 - 174
BPM
Intensity Range80% - 90% HRR

Benefits:

  • • Lactate clearance
  • • Speed endurance

Activities:

  • • Threshold runs
  • • Hill intervals

Zone 5: Neuromuscular Power

Very hard intensity for power and speed

174 - 187
BPM
Intensity Range90% - 100% HRR

Benefits:

  • • Power development
  • • Speed improvement

Activities:

  • • Sprint intervals
  • • HIIT

Important Information

Measurement Tips

  • • Measure resting HR upon waking, before getting up
  • • Use consistent measurement method (wrist, chest strap)
  • • Account for daily variations (±5-10 bpm)
  • • Recalculate zones every 2-3 months

Factors Affecting HR

  • • Stress and lack of sleep increase HR
  • • Heat and altitude raise heart rate
  • • Dehydration increases exercise HR
  • • Medications may affect heart rate

Medical Disclaimer: Consult with healthcare professionals before beginning any exercise program, especially if you have heart conditions, take medications, or are over 40 years old. These calculations are estimates and may not be suitable for everyone.