Heart Rate Zone Calculator
Find your target heart rate zones for effective training.
About Heart Rate Training Zones
Heart rate zones are ranges based on a percentage of your maximum heart rate (MHR), estimated as 220 minus your age. The Karvonen method provides more accurate zones by factoring in your resting heart rate. Training in different zones targets different fitness goals: Zone 2 is ideal for fat burning and endurance, Zone 3 improves aerobic capacity, and Zones 4-5 boost speed and power. Most training plans recommend spending 80% of time in Zones 1-2 and 20% in Zones 3-5.