Heart Rate Zone Calculator
Find your optimal training zones for fat burning, cardio and performance
What are Heart Rate Training Zones? Heart rate zones are ranges of heart rate — expressed as a percentage of your maximum heart rate — that correspond to different intensities of exercise. Training in specific zones produces specific fitness adaptations. Zone 2 burns fat efficiently. Zone 4 and 5 improve speed and VO2 Max. Knowing your zones makes every workout more effective and purposeful.
Calculate Your Heart Rate Zones
Measure by counting pulse for 60 seconds after waking up. Average is 60-80 bpm.
The 5 Heart Rate Training Zones Explained
Zone 1 — Very Light (50-60% Max HR)
RecoveryVery comfortable pace — you can hold a full conversation easily. Used for warm-ups, cool-downs, and active recovery between hard training sessions. Burns mostly fat but at a low rate. Improves overall health and promotes recovery.
Best for: Walking, gentle cycling, yoga, recovery days
Zone 2 — Light (60-70% Max HR)
Fat BurningComfortable pace — you can speak in short sentences. This is the fat burning zone and aerobic base builder. Zone 2 training increases mitochondrial density and improves the body’s ability to use fat as fuel. Highly recommended for 150+ minutes per week.
Best for: Jogging, cycling, swimming at moderate pace, long walks
Zone 3 — Moderate (70-80% Max HR)
AerobicModerately hard — breathing becomes deeper and conversation is difficult. Improves cardiovascular efficiency and endurance. Burns a mix of fat and carbohydrates. Good for general fitness but research suggests spending less time here than in Zone 2 or Zone 4.
Best for: Tempo runs, moderate cycling, group fitness classes
Zone 4 — Hard (80-90% Max HR)
ThresholdHard effort — you can only speak a few words. This is your lactate threshold zone. Training here significantly improves speed, power, and VO2 Max. Burns primarily carbohydrates. Use for interval training and race pace efforts. Limit to 2-3 sessions per week maximum.
Best for: HIIT intervals, race pace running, cycling sprints
Zone 5 — Maximum (90-100% Max HR)
MaximumAll-out maximum effort — unsustainable for more than 30-60 seconds. Develops maximum speed, power, and neuromuscular efficiency. Burns almost exclusively carbohydrates. Use sparingly — only 1-2 short sessions per week and only for experienced athletes.
Best for: Sprint intervals, max effort bursts, competitive racing
Real Example — Maya’s Heart Rate Zones
Maya is 38 years old with a resting heart rate of 72 bpm. Her maximum heart rate is approximately 182 bpm (220 − 38). Here are her training zones:
| Zone | % of Max HR | Heart Rate Range | Maya Uses This For |
|---|---|---|---|
| Zone 1 | 50-60% | 91-109 bpm | Gentle walks, stretching |
| Zone 2 | 60-70% | 109-127 bpm | Daily 30 min brisk walk — fat burning |
| Zone 3 | 70-80% | 127-146 bpm | Light jogging, cycling |
| Zone 4 | 80-90% | 146-164 bpm | HIIT intervals 2x per week |
| Zone 5 | 90-100% | 164-182 bpm | Sprint bursts — rarely used |
Maya’s primary zone for fat loss is Zone 2 — her daily brisk walk keeps her at around 110-120 bpm which is perfectly in her fat burning zone. This is why consistent walking is one of the most effective fat loss strategies for women over 35.
Recommended Weekly Training Zone Mix
| Goal | Zone 1-2 | Zone 3 | Zone 4-5 |
|---|---|---|---|
| Fat loss | 60% | 20% | 20% |
| General fitness | 70% | 20% | 10% |
| Improve VO2 Max | 50% | 20% | 30% |
| Endurance performance | 80% | 10% | 10% |
Research reference: According to research published in the Scandinavian Journal of Medicine and Science in Sports, elite endurance athletes spend approximately 80% of their training time in low intensity zones (1-2) and only 20% in high intensity zones (4-5). This polarised training model produces superior results compared to spending most time in the moderate zone 3.
Source: Stöggl T, Sperlich B. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Front Physiol. 2014. NIH/PubMed.
Also Calculate Your VO2 Max
Find out your cardiovascular fitness level with our free VO2 Max Calculator.
Calculate My VO2 Max →⭐ Recommended for tracking your calorie burn:
Fitbit Smart Band — Track Calories Burned — View on Amazon →Disclaimer: Heart rate zones are estimates based on population averages. Individual maximum heart rates vary. Always consult your doctor before beginning a new exercise programme, especially if you have any cardiovascular conditions.