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Heart Rate Zone Calculator
Find your five training heart-rate zones from age and resting heart rate.
Max Heart Rate (220 − age)
190 bpm
Zone 1 — Recovery
95–114 bpm
Very light. Warm-up, cool-down, active recovery.
Zone 2 — Aerobic Base
114–133 bpm
Light. Fat burning, building aerobic base.
Zone 3 — Aerobic
133–152 bpm
Moderate. Improve aerobic capacity and endurance.
Zone 4 — Threshold
152–171 bpm
Hard. Raise lactate threshold, improve speed.
Zone 5 — Maximum
171–190 bpm
Very hard. Max effort, short bursts only.
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