The heart rate training zone calculator takes the input of age and maximum heart rate and based on that will provide a value and table data with recommended BPM (heart rate zone) to work in. Make sure to read to the descriptions below so that you can be sure that you’re using the best data.
Calculate Your Heart Rate Zone
Results
Target Heart Rate = (enter required values and click calculate)
The table below will be populated after you click Calculate.
Zone | Intensity | Percentage of HRmax | TARGET HEART RATE | Benefit | |
---|---|---|---|---|---|
Lower Range (BPM) | Upper Range (BPM) | ||||
Zone 1 | Very light | 50% – 60% | Â | Â | Warm-up / Recovery |
Zone 2 | Light | 60% – 70% | Â | Â | Base Fitness |
Zone 3 | Moderate | 70% – 80% | Â | Â | Aerobic Endurance |
Zone 4 | Hard | 80% – 90% | Â | Â | Anaerobic Capacity |
Zone 5 | Maximum | 90% – 100% | Â | Â | Speed Training |
RED ZONE Maximum |
Benefits: Helps fit athletes improve speed development; VO2 Max; Speed and Power. Can’t speak. You should be able to maintain this level for no more than 2-3 minutes, if you are, then your calculation is based on incorrect input. Compound movements with heavy or double kettlebell work are going to be required to get your heart rate into the RED zone. | ||||
ORANGE ZONE Hard |
Benefits: Helps improve maximum performance capacity for shorter sessions. Difficult to speak. The goal is to accumulate 12 minutes or more in this zone within a 60-minute period to achieve the maximum caloric burn for up to 36 hours AFTER your workout is completed. | ||||
GREEN ZONE Moderate |
Benefits: Helps improve aerobic fitness. Can talk in short sentences. The goal is to work unbroken for at least 20-30 minutes in this zone. | ||||
BLUE ZONE Light |
Benefits: Helps improve basic endurance and fat burning. Able to carry out a conversation. | ||||
GREY ZONE Very Light |
Benefits: Helps with recovery and is good for a light warm-up. Able to carry out a conversation with ease. |
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 | MAXIMIZE PERFORMANCE | MAXIMUM 90-100% |
Develops maximum performance and speed. |
 | HARD 80-90% |
Increases maximum performance capacity. | |
IMPROVE FITNESS | MODERATE 70-80% |
Improves aerobic fitness. | |
 | LOSE WEIGHT | LIGHT 60-70% |
Improves basic endurance and fat burning. |
 | VERY LIGHT 50-60% |
Improves overall health and helps recovery. |
A more accurate method to calculate your maximum heart rate is to perform a physical exercise tolerance or stress test supervised by a physician or other professional and performed in a hospital or clinical setting.
References:
- Part of the calculation is based on the Karvonen Method
- Target Heart Rate and Estimated Maximum Heart Rate