Heart Rate Zones Calculator: Your 5 Training Zones
Enter your age (and resting pulse if you like) to see your five heart-rate training zones in beats per minute.
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Estimated maximum heart rate
190bpm
- Zone 1 · very light
- 95–114 bpm
- Zone 2 · light (endurance)
- 114–133 bpm
- Zone 3 · moderate (aerobic)
- 133–152 bpm
- Zone 4 · hard (threshold)
- 152–171 bpm
- Zone 5 · maximum
- 171–190 bpm
An estimate for general information, not medical advice.
Zones are 50–100% of your maximum heart rate, in steps of 10%.
Zone table
| Zone | Intensity | Heart rate (bpm) |
|---|---|---|
| 1 | 50–60% | 95–114 |
| 2 | 60–70% | 114–133 |
| 3 | 70–80% | 133–152 |
| 4 | 80–90% | 152–171 |
| 5 | 90–100% | 171–190 |
How to use
- Enter your age.
- Choose % of maximum, or Karvonen to include your resting heart rate.
- Use the zone table to plan easy, steady and hard sessions.
Good to know
The five-zone model splits effort into 50–60%, 60–70%, 70–80%, 80–90% and 90–100%. Zone 1 is recovery, zone 2 builds endurance and is where most easy running and cycling should sit, zone 3 is steady aerobic work, zone 4 is around your threshold and zone 5 is short all-out efforts.
With % of maximum, each zone is a share of your maximum heart rate. With Karvonen, it is resting HR + share × (max − resting), which gives higher zones for people with a low resting pulse. If you know your real maximum from a test, enter it under More options.
Zones from an age formula are approximate. Wrist watches can also read high or low. Use the zones together with how the effort feels: in zone 2 you should still be able to talk in full sentences.
Questions
What is zone 2 heart rate?
Zone 2 is 60–70% of your maximum heart rate. For a 30-year-old (maximum about 190) that is about 114–133 bpm. You should be able to talk comfortably.
Which zone burns the most fat?
Lower zones use a higher share of fat for fuel, but harder zones burn more calories in total. For weight loss, total weekly activity matters most.
Should I use % of max or Karvonen?
Karvonen suits people who know their resting pulse and are fairly fit. % of maximum is simpler and is what many watches use.
How much time should I spend in each zone?
Many endurance plans keep about 80% of training easy (zones 1–2) and about 20% hard (zones 4–5).
Can beginners train in zone 5?
Zone 5 is very hard and only for short intervals. Beginners and anyone with heart risk factors should build up in zones 1–3 and check with a doctor first.