Heart Rate Zones
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About this Tool
Heart Rate Zone Calculator for Training
This tool calculates your five heart rate training zones based on age and resting heart rate using the 220 − age and Karvonen formulas.
The 5 Training Zones
- Zone 1 (50-60%) — Recovery: suitable for beginners and active recovery
- Zone 2 (60-70%) — Fat Burn: best zone for fat loss and building base endurance
- Zone 3 (70-80%) — Aerobic Endurance: improves cardiovascular efficiency
- Zone 4 (80-90%) — Anaerobic Threshold: improves speed and stamina
- Zone 5 (90-100%) — Maximum: short intense efforts, HIIT
Karvonen Formula
THR = ((MHR − RHR) × %intensity) + RHR — accounts for your resting heart rate for more accurate zones.
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