Heart Rate Zone Calculator
Find your optimal heart rate zones for different types of exercise.
Measure when you wake up
Max Heart Rate
-
bpm
Heart Rate Reserve
-
bpm
Zone 1 - Recovery
50-60% - Light activity, warm-up
-
Zone 2 - Fat Burn
60-70% - Best for fat burning
-
Zone 3 - Cardio
70-80% - Improves cardiovascular fitness
-
Zone 4 - Threshold
80-90% - Increases performance
-
Zone 5 - Peak
90-100% - Maximum effort, sprints
-
How to Measure Resting Heart Rate
- Measure first thing in the morning before getting out of bed
- Use your index and middle fingers on your wrist or neck
- Count beats for 60 seconds (or 30 seconds × 2)
- Average over 3-5 days for accuracy