Whether fat burning, endurance, or sprint training — every training goal has its own heart rate zone. Training in the right zone helps you reach your goal faster and avoid overtraining.
In this article, we explain the five zones, the two calculation methods, and how to apply this knowledge to your training.
The Five Heart Rate Zones
Zone 1 — Recovery (50–60% MHR)
Light walking, active recovery. Improves general health and supports recovery after hard training.
Zone 2 — Fat Burn (60–70% MHR)
Easy jogging, cycling. Your body burns the highest percentage of fat here. Ideal for building aerobic base.
Zone 3 — Aerobic (70–80% MHR)
Moderate pace, moderate effort. Improves cardiovascular fitness and endurance.
Zone 4 — Anaerobic (80–90% MHR)
Interval training, tempo changes. Increases speed, power, and lactate threshold.
Zone 5 — VO2max (90–100% MHR)
Maximum effort, sprints. Only short intervals possible. Develops peak performance.
Two Calculation Methods
Standard Method
MHR = 220 − Age
Simple and quick. Only requires your age.
Karvonen Method
Target HR = Resting HR + (HRR × Intensity)
More accurate as it accounts for resting heart rate. HRR = MHR − Resting HR.
Calculate your heart rate zones now
Standard and Karvonen methods — free and no sign-up required.
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Effective training requires proper fuel. Calculate your TDEE (daily calorie burn) to ensure your body has enough energy for your training load.
Conclusion
Heart rate zones make your training measurable and goal-oriented. Use our Heart Rate Zone Calculator and train specifically in the zone that matches your goal.