Heart Rate Zone Calculator
Find your 5 target heart rate zones for fat burn, aerobic fitness, and peak performance. Optimize your exercise intensity for maximum results.
Heart Rate Training Zones Explained
Zone 1 (50-60% max HR): Warm-up zone. Great for recovery days and beginners. Burns mostly fat as fuel.
Zone 2 (60-70% max HR): Fat burn zone. The ideal zone for endurance building and sustained fat burning. You should be able to hold a conversation.
Zone 3 (70-80% max HR): Aerobic zone. Improves cardiovascular fitness and stamina. Your body uses a mix of carbs and fat for energy.
Zone 4 (80-90% max HR): Anaerobic zone. Increases lactate threshold and power output. For short, intense intervals.
Zone 5 (90-100% max HR): Maximum effort zone. Only sustainable for 1-2 minutes. Builds explosive power and VO2 max.