buncha.tools
buncha/health & fitness/hrzones

Heart Rate Zones

Age
Resting heart rate (bpm)
Calculation method
195
Max heart rate
135
Heart rate reserve
Training zones
Zone 1Recovery
128–141
Warm-up, cool-down, active recovery
50–60% of max
Zone 2Fat burn
141–155
Easy cardio, endurance building, fat burning
60–70% of max
Zone 3Aerobic
155–168
Moderate intensity, improves cardiovascular fitness
70–80% of max
Zone 4Threshold
168–182
High intensity, increases speed and power
80–90% of max
Zone 5Max effort
182–195
Maximum effort, short bursts only
90–100% of max
Max HR estimated using the 220 − age formula. Consult a professional for precise measurements.

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About Heart Rate Zones

Calculate your training heart rate zones.

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