Calcvers
Heart Rate Zone Calculator
Training
Generated
September 24, 2026
Estimated maximum heart rate
187bpm
Zones as % of max HR
Your inputs
- Age
- 30 years
Breakdown
- Zone 2 (endurance)
- 112–131 bpm
- Zone 4 (threshold)
- 150–168 bpm
- Resting HR
- add it
Your five heart-rate zones
| Item | Value |
|---|---|
| Zone 1 — Recovery · Warm-up, active recovery | 94–112 bpm |
| Zone 2 — Endurance · Fat-burning, aerobic base | 112–131 bpm |
| Zone 3 — Tempo · Aerobic capacity | 131–150 bpm |
| Zone 4 — Threshold · Lactate threshold, hard | 150–168 bpm |
| Zone 5 — Max · VO₂ max, sprints | 168–187 bpm |
What this means
Training zones split your effort into five intensity bands based on heart rate. Easy Zone 2 work builds an aerobic base and fat-burning efficiency; hard Zone 4–5 work raises your ceiling. Most endurance athletes spend the bulk of their time low (Zones 1–2) and a smaller share high — the classic polarised approach.
Recommendations
- Spend about 80% of your cardio time in Zones 1–2 and 20% in Zones 4–5 for balanced fitness.
- If you entered a resting heart rate, the Karvonen zones are personalised to your fitness — use those.
Watch out
- Max-HR formulas carry a spread of ±10–12 bpm. A field test or chest-strap data is more accurate than any equation.