Heart Rate Zone Calculator - Training Heart Rate Zones

Heart rate training zones help you optimize your workouts by training at specific intensities. Each zone targets different energy systems and provides unique benefits for your fitness goals.

Training Zone Benefits

• Zone 1 (50-60%): Recovery, active rest, warm-up/cool-down
• Zone 2 (60-70%): Fat burning, aerobic base building
• Zone 3 (70-80%): Aerobic fitness, endurance improvement
• Zone 4 (80-90%): Lactate threshold, race pace training
• Zone 5 (90-100%): VO2 max, anaerobic power, speed

How to Measure Resting Heart Rate

1. Measure first thing in the morning before getting out of bed
2. Use your index and middle finger on your wrist or neck
3. Count beats for 60 seconds or 15 seconds × 4
4. Take measurements for several days and average them

Training Tips

Spend 80% of your training time in zones 1-2 for aerobic base building, and 20% in zones 3-5 for intensity. Use a heart rate monitor for accurate tracking during workouts.