Heart Rate Zones Calculator
Calculate your personalized training heart rate zones to optimize your workouts for fat burning, cardio fitness, or peak performance.
Measurement System:
Fat Burn Zone (60-70%)
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bpm
Cardio Zone (70-80%)
-
bpm
Peak Zone (80-90%)
-
bpm
Understanding Your Zones
Your heart rate zones help you train at the right intensity for your goals.
- Fat Burn Zone: Best for long, easy workouts. Burns a higher percentage of fat for fuel. Good for beginners and recovery days.
- Cardio Zone: Improves heart and lung fitness. You can talk but not sing. Great for building endurance.
- Peak Zone: High-intensity training for short bursts. Improves speed and power. Difficult to maintain for long.
References: American College of Sports Medicine (ACSM), Karvonen Heart Rate Formula, American Heart Association Guidelines.