Heart Rate Zone Calculator

Calculate your heart rate training zones based on age and resting heart rate. Optimize cardio, fat burn, and endurance training.

Age

Resting HR (BPM)

190

Max Heart Rate

125

Heart Rate Reserve

Zone 1: Recovery

128-140

Warm-up, cool-down, active recovery (50-60%)

Zone 2: Fat Burn

140-153

Base endurance, fat oxidation (60-70%)

Zone 3: Aerobic

153-165

Cardio fitness, stamina building (70-80%)

Zone 4: Anaerobic

165-178

Speed, power, lactate threshold (80-90%)

Zone 5: VO2 Max

178-190

Maximum effort, sprint intervals (90-100%)

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