Heart Rate Training Zone Calculator

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

1. Your Details

Change your details



BPM



Results


Target Heart Rate = (enter required values and click calculate)

The table below will be populated after you click Calculate.

Target Heart Rate Zones
Zone Intensity Percentage of HRmax TARGET HEART RATE Benefit
Lower Range (BPM) Upper Range (BPM)
Zone 1 Very light 50% – 60%     Warm-up / Recovery
Zone 2 Light 60% – 70%     Base Fitness
Zone 3 Moderate 70% – 80%     Aerobic Endurance
Zone 4 Hard 80% – 90%     Anaerobic Capacity
Zone 5 Maximum 90% – 100%     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.

 
 

Heart Rate Training Explained
  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:

Scroll to Top