Understanding Heart Rate Zones
Heart rate training zones help optimize workouts for specific goals. This calculator uses the Karvonen formula (heart rate reserve method), which accounts for resting heart rate and is more accurate than simple percentage of max HR.
The Five Zones
Zone 1 (50-60%): Recovery, warm-up, cool-down. Very comfortable.
Zone 2 (60-70%): Fat burning, aerobic base. Can hold conversation.
Zone 3 (70-80%): Aerobic fitness. Moderate effort, some breathlessness.
Zone 4 (80-90%): Anaerobic threshold. Hard effort, short sentences only.
Zone 5 (90-100%): Maximum effort. Sprints, very short duration.
Training Applications
Build aerobic base with 80% of training in Zone 2. Improve lactate threshold with Zone 4 intervals. Use Zone 5 sparingly for power/speed. Beginners should focus on Zones 1-2. Advanced athletes use all zones strategically based on training phase.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Measure first thing in morning before getting up. Count pulse for 60 seconds. Average over 3-5 days.
It's an estimate with ±10-15 bpm variation. Some people are higher/lower. Consider lab testing for precision.
Zone 2 burns highest percentage of fat, but total calories matter more. Higher zones burn more total calories.
Depends on goals. Zone 2: 30-90 minutes. Zone 4: 20-30 minutes total. Zone 5: 5-15 minutes total.
Helpful but not essential. Can use perceived exertion or talk test for zones 1-3.