Enhanced Heart Rate Zones Calculator

Personal Information

Age (years):

Resting Heart Rate (optional):

Fitness Level:

Training Goals

Primary Goal:

Primary Activity:

💡 Tip: Measure Your Resting Heart Rate

For best results, measure your resting heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds or 15 seconds × 4.

Your Heart Rate Training Zones

Zone 1 Zone 2 Zone 3 Zone 4 Zone 5

Zone 1: Recovery

120-140 BPM

50-60% Max HR

Active recovery, warm-up

Zone 2: Aerobic Base

140-160 BPM

60-70% Max HR

Fat burning, endurance

Zone 3: Aerobic

160-170 BPM

70-80% Max HR

Tempo training

Zone 4: Threshold

170-180 BPM

80-90% Max HR

Lactate threshold

Zone 5: Neuromuscular

180+ BPM

90-100% Max HR

VO2 max, sprint

Personalized Training Recommendations

Based on your goals and fitness level, here are your optimal training zones...