Start with lower intensity zones if you're new to exercise
Mix different zones in your weekly training for best results
Use a heart rate monitor for accurate tracking during workouts
Your zones may change as your fitness improves - recalculate periodically
Each zone has a different goal. Choose based on your goal!
The higher the intensity, the shorter the duration.
Start slowly and gradually increase the intensity.
If you feel bad, slow down immediately.
220 - your age = approximate maximum heart rate
Measure your pulse in the morning to know your resting heart rate
A smartwatch can track your heart rate in real time
80% of your training should be in zones 1-3
An example of a balanced weekly training plan
Saturday
Zone 1-2
30-45 min
Sunday
Zone 2-3
45-60 min
Monday
Repos
Recovery
Tuesday
Zone 3-4
30-40 min
Wednesday
Zone 1-2
30 min
Thursday
Zone 4-5
20-30 min
💡 Adapt this plan according to your level and goals!
Heart rate zones are a scientific tool essential for optimizing your training and achieving your fitness goals. Whether you're looking to lose weight, improve endurance, or increase performance, understanding and using heart rate zones will transform your approach to exercise.
This calculator uses scientifically proven formulas to determine your personalized zones based on your age and, optionally, your resting heart rate. Each zone corresponds to a specific intensity and offers unique benefits for your cardiovascular health.
| Age | MHR | 50% Intensity | 85% Intensity |
|---|---|---|---|
| 20-29 | 190-200 | 95-100 | 162-170 |
| 30-39 | 180-190 | 90-95 | 153-162 |
| 40-49 | 170-180 | 85-90 | 145-153 |
| 50-59 | 160-170 | 80-85 | 136-145 |
| 60-69 | 150-160 | 75-80 | 128-136 |
| 70+ | 140-150 | 70-75 | 119-128 |
* These values are averages. Your actual MHR may vary by ±10-15 bpm.
The warm up zone is ideal for starting a session, recovering between intervals, or finishing a workout. At this intensity, you can maintain a normal conversation without getting out of breath.
5-10 minutes at the
beginning/end of a session
20-30 minutes for active recovery
In this zone, your body primarily uses fat as fuel. It's the optimal intensity for developing your aerobic base and improving metabolic efficiency.
30-90 minutes for
endurance
45-60 minutes for weight loss
The aerobic zone significantly improves your cardiovascular capacity. You breathe harder but can still speak in short sentences. It's the main training zone for most athletes.
20-60 minutes
continuously
Intervals of 5-15 minutes
In the anaerobic zone, your body produces lactic acid faster than it can eliminate it. This intensity develops power and speed but can't be sustained for long periods.
Intervals of 2-8 minutes
Equal or double recovery
The VO2 Max zone represents the maximum effort. At this intensity, you can only pronounce a few words and the effort is unbearable beyond a few minutes. Reserved for experienced athletes.
Intervals of 30s to 2
minutes
Maximum 1-2 times per week
Always start with 5-10 minutes in Zone 1 (50-60%) to prepare your cardiovascular system.
80% of your training in Zones 1-3 (aerobic), 20% in Zones 4-5 (anaerobic) for optimal development.
After an intense effort, gradually return to Zone 1-2 for 5-10 minutes.
Drink before, during, and after exercise. Dehydration increases heart rate.
7-9 hours of sleep allows better recovery and a lower resting heart rate.
Increase intensity or duration by 10% maximum per week to avoid overtraining.
This calculator provides estimates based on general formulas. Results may vary based on your physical condition, medications, and health status. Always consult a healthcare professional before starting a new exercise program, particularly if you have pre-existing medical conditions or experience unusual symptoms during exercise.