Heart Rate Zones Calculator Online | Training Zone Calculator
Calculate your optimal heart rate training zones with our comprehensive online calculator. Determine your fat burning zone, aerobic zone, and anaerobic zones based on your age, resting heart rate, and fitness goals for more effective cardio workouts and training sessions.
Typical Use Cases
The Heart Rate Zones Calculator online is widely used by athletes, fitness enthusiasts, and personal trainers to optimize training intensity and workout effectiveness. Runners use this training zone calculator to determine their fat burning zone for weight loss and aerobic zone for endurance building. Cyclists and swimmers rely on these heart rate zones to structure interval training and improve cardiovascular fitness.
Personal trainers and fitness coaches use this cardio zone calculator to develop personalized training plans based on clients' fitness levels and goals. Healthcare providers and cardiac rehabilitation specialists utilize heart rate zone calculations to ensure safe exercise prescriptions for patients with heart conditions, making this tool essential for both fitness optimization and medical recovery programs.
Formula
- Maximum Heart Rate (MHR): 220 - Age (standard formula) or 208 - (0.7 × Age) (Tanaka formula)
- Heart Rate Reserve (HRR): Maximum Heart Rate - Resting Heart Rate
- Target Heart Rate: (HRR × Zone%) + Resting Heart Rate
- Zone 1 (Recovery): 50-60% of MHR or HRR
- Zone 2 (Aerobic/Fat Burning): 60-70% of MHR or HRR
- Zone 3 (Aerobic/Endurance): 70-80% of MHR or HRR
- Zone 4 (Anaerobic): 80-90% of MHR or HRR
- Zone 5 (Maximum): 90-100% of MHR or HRR