Heart Rate Zone Calculator
Calculate your optimal heart rate zones for different training intensities
Personal Information
Measure first thing in the morning before getting out of bed
Training Zone Benefits
Zone 1 - Active Recovery
Promotes recovery, improves circulation, and builds aerobic base
Zone 2 - Aerobic Base
Primary fat burning zone, builds endurance foundation
Zone 3 - Aerobic
Improves cardiovascular efficiency and aerobic capacity
Zone 4 - Lactate Threshold
Increases lactate threshold and anaerobic capacity
Zone 5 - Neuromuscular Power
Develops maximum power and speed, very short duration
Training Guidelines
80/20 Rule
Spend 80% of training time in zones 1-2, 20% in zones 3-5
Beginner Focus
Start with zones 1-2 to build aerobic base before intensity
Recovery Importance
Include zone 1 sessions for active recovery between hard workouts
Monitor Progress
Use heart rate monitor for accurate zone training
Individual Variation
These are estimates - listen to your body and adjust accordingly