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CalcCoreHeart rate zones (open)
| Zone | % of max | BPM | Goal |
|---|
What are heart rate zones
Heart rate zones are ranges of heart rate (HR) that correspond to different levels of physical exertion. Training in different zones produces different effects: from improving overall endurance to developing maximum power output.
The Karvonen formula
If you enter your resting heart rate, the calculator uses the Karvonen formula — it accounts for heart rate reserve (the difference between max HR and resting HR), giving a more accurate and personalized result than a simple formula based only on max HR.
Formula: Target HR = ((HRmax − HRrest) × %intensity) + HRrest
Max HR: 220 − age (simplified estimate)
5 intensity zones
- Zone 1 (50-60%): warm-up and recovery — very light effort.
- Zone 2 (60-70%): fat burning — comfortable pace, you can still talk without gasping.
- Zone 3 (70-80%): aerobic endurance — improves cardiovascular fitness.
- Zone 4 (80-90%): anaerobic threshold — builds speed and power.
- Zone 5 (90-100%): maximum effort — short intervals at the limit of capacity.
This result is an estimate. The 220-age formula has an error margin of ±10-12 bpm for individuals. For a more precise zone determination, a lab VO2max test or a sports physician consultation is recommended.
FAQ
What are heart rate zones?
Heart rate zones are ranges of heart rate that correspond to different training intensities: from a light warm-up to maximum effort.
What is the Karvonen formula and why is it better?
The Karvonen formula accounts for resting heart rate, making the zone calculation more accurate and personalized compared to a simple formula based only on maximum heart rate.
How do I measure my resting heart rate?
Measure your pulse right after waking up, while still lying in bed, before getting up. Count beats for a full 60 seconds for the most accurate result.
Which zone should I pick for weight loss?
Zone 2 (fat burning, 60-70% of max) is traditionally considered optimal for extended fat-burning sessions, though total calories burned per workout matters more than the specific zone.