Heart Rate Zones Calculator

Understanding Heart Rate Zones

Your heart rate zones indicate the intensity of your exercise relative to your maximum heart rate. Training in different zones provides different benefits:

• Zone 1 (50-60%): Recovery zone. Great for warm-ups, cool-downs, and active recovery days.
• Zone 2 (60-70%): Fat burning zone. Ideal for building endurance and burning fat efficiently.
• Zone 3 (70-80%): Aerobic zone. Improves cardiovascular fitness and stamina.
• Zone 4 (80-90%): Anaerobic threshold. Increases maximum performance and speed.
• Zone 5 (90-100%): Maximum effort. For short bursts of peak performance.

For optimal health, most experts recommend spending the majority of your exercise time in Zones 1-2, with occasional time in Zones 3-4 for improved fitness.