Heart Rate Zones Calculator

Heart rate zones are ranges of heartbeats per minute that correspond to different exercise intensities. Zone 1 (50-60% max HR) is very light, Zone 2 (60-70%) is fat-burning, Zone 3 (70-80%) is aerobic, Zone 4 (80-90%) is anaerobic threshold, and Zone 5 (90-100%) is maximum effort. Each zone provides different fitness benefits.

The simplest formula is 220 minus your age. More accurate formulas include Tanaka (208 - 0.7 × age) or Gulati for women (206 - 0.88 × age). Individual variation is significant - if the calculation seems off for you, a lab test or field test can determine your true max HR.

Zone 2 (60-70% max HR) burns the highest percentage of fat as fuel. However, higher zones burn more total calories and more total fat per minute despite a lower fat percentage. For weight loss, mix Zone 2 endurance work with higher intensity intervals for best results.

Use a heart rate monitor, fitness watch, or check your pulse manually. The talk test is a simple guide: Zone 1-2 = easy conversation, Zone 3 = short sentences, Zone 4 = few words, Zone 5 = can\\

For general fitness, spend 80% of training time in Zones 1-2 (easy/moderate) and 20% in Zones 4-5 (hard). This \"80/20 rule\" improves endurance and recovery. For weight loss, add more Zone 3-4 work. Always include warm-up (Zone 1-2) and cool-down periods.