Get your personalised 5-zone training ranges using the Karvonen (HRR) or classic 220−age formula.
Your Details
Zone Reference Guide
About the 5 Zones
| Zone | % Max HR | Intensity | Primary Benefit |
|---|---|---|---|
| Zone 1 — Recovery | 50–60% | Very Light | Recovery, blood flow |
| Zone 2 — Fat Burn | 60–70% | Light | Fat metabolism, aerobic base |
| Zone 3 — Aerobic | 70–80% | Moderate | Cardiovascular endurance |
| Zone 4 — Anaerobic | 80–90% | Hard | Lactate threshold, race pace |
| Zone 5 — Max Effort | 90–100% | Maximum | Peak speed, VO₂ max |
Common Questions
Training zones are percentage ranges of your maximum heart rate that correspond to different exercise intensities. Each zone produces distinct physiological adaptations — Zone 1 aids recovery, Zone 2 builds aerobic base and fat-burning efficiency, Zone 3 improves aerobic capacity, Zone 4 raises lactate threshold, and Zone 5 develops peak power and VO₂ max.
The Karvonen formula uses Heart Rate Reserve (HRR = Max HR - Resting HR). Target HR = RHR + (intensity% × HRR). Because it accounts for your resting HR, two people with the same max HR but different fitness levels get appropriately different zones. It is generally more accurate than the simple percentage method.
This calculator uses the standard formula 220 - age. Individual max HR can vary ±10–20 bpm from this estimate. For a more precise value, a graded exercise test in a clinical or sports-lab setting is the gold standard.
Zone 2 is the "fat-burning zone" — fat is the primary fuel at this intensity. However, higher zones burn more total calories per minute even if a smaller proportion comes from fat. For fat loss, a mix of Zone 2 steady-state and higher-intensity intervals is most effective.