Discover your ideal heart rate training zones for optimal workouts
Discover your personalized training zones to optimize performance, burn more fat, and improve cardiovascular fitness
Age
Enter your age
Maximum Heart Rate
Target Training Zones 🎯
Warm Up Zone
Very light intensity for warming up and cooling down
Fat Burn Zone
Light intensity, comfortable pace for longer workouts
Aerobic Zone
Moderate intensity, sustainable for extended periods
Anaerobic Zone
Hard intensity, challenging but sustainable for short periods
VO2 Max Zone
Maximum intensity, only sustainable for very short bursts
Training Tips
Start with lower intensity zones if you're new to exercise
Mix different zones in your weekly training for best results
Use a heart rate monitor for accurate tracking during workouts
Your zones may change as your fitness improves - recalculate periodically
Understanding Heart Rate Training
Visualize each training zone easily
Warm Up Zone
50-60%
🧘 Perfect warm-up
Ex: Slow walk
Fat Burn Zone
60-70%
🔥 Maximum fat burning
Ex: Light jogging
Aerobic Zone
70-80%
💪 Improves cardiovascular
Ex: Moderate run
Anaerobic Zone
80-90%
⚡ Increases speed
Ex: Short sprint
VO2 Max Zone
90-100%
🏆 Maximum performance
Ex: Sprint
Practical Tips
Practical Tips
Each zone has a different goal. Choose based on your goal!
Recommended Duration
The higher the intensity, the shorter the duration.
Progression
Start slowly and gradually increase the intensity.
Listen to your body
If you feel bad, slow down immediately.
Did you know?
220 - your age = approximate maximum heart rate
Measure your pulse in the morning to know your resting heart rate
A smartwatch can track your heart rate in real time
80% of your training should be in zones 1-3
Typical Weekly Plan
An example of a balanced weekly training plan
Monday
Zone 1-2
30-45 min
Tuesday
Zone 2-3
45-60 min
Wednesday
Repos
Recovery
Thursday
Zone 3-4
30-40 min
Friday
Zone 1-2
30 min
Saturday
Zone 4-5
20-30 min
💡 Adapt this plan according to your level and goals!
Complete Guide to Heart Rate Zones for Training
Heart rate zones are a scientific tool essential for optimizing your training and achieving your fitness goals. Whether you're looking to lose weight, improve endurance, or increase performance, understanding and using heart rate zones will transform your approach to exercise.
This calculator uses scientifically proven formulas to determine your personalized zones based on your age and, optionally, your resting heart rate. Each zone corresponds to a specific intensity and offers unique benefits for your cardiovascular health.
Reference Table of Heart Rates by Age
| Age | FCM | 50% Intensity | 85% Intensity |
|---|---|---|---|
| 20-29 | 190-200 | 95-100 | 162-170 |
| 30-39 | 180-190 | 90-95 | 153-162 |
| 40-49 | 170-180 | 85-90 | 145-153 |
| 50-59 | 160-170 | 80-85 | 136-145 |
| 60-69 | 150-160 | 75-80 | 128-136 |
| 70+ | 140-150 | 70-75 | 119-128 |
* These values are averages. Your actual FCM may vary by ±10-15 bpm.
The 5 Training Zones Explained in Detail
Zone 1 : Warm Up (50-60% FCM)
The warm up zone is ideal for starting a session, recovering between intervals, or finishing a workout. At this intensity, you can maintain a normal conversation without getting out of breath.
Benefits :
- Improves blood circulation
- Prepares muscles and joints
- Reduces the risk of injury
- Favorizes active recovery
Recommended Duration :
5-10 minutes at the beginning/end of a session
20-30 minutes for active recovery
Zone 2 : Fat Burn (60-70% FCM)
In this zone, your body primarily uses fat as fuel. It's the optimal intensity for developing your aerobic base and improving metabolic efficiency.
Benefits :
- Maximizes fat utilization
- Develops aerobic endurance
- Improves cardiac efficiency
- Strengthens the immune system
Recommended Duration :
30-90 minutes for endurance
45-60 minutes for weight loss
Zone 3 : Aerobic (70-80% FCM)
The aerobic zone significantly improves your cardiovascular capacity. You breathe harder but can still speak in short sentences. It's the main training zone for most athletes.
Benefits :
- Increases pulmonary capacity
- Improves cardiovascular endurance
- Strengthens the heart
- Optimizes oxygen utilization
Recommended Duration :
20-60 minutes continuously
Intervals of 5-15 minutes
Zone 4 : Anaerobic (80-90% FCM)
In the anaerobic zone, your body produces lactic acid faster than it can eliminate it. This intensity develops power and speed but can't be sustained for long periods.
Benefits :
- Increases muscle power
- Improves lactate tolerance
- Develops speed
- Strengthens the mind
Recommended Duration :
Intervals of 2-8 minutes
Equal or double recovery
Zone 5 : VO2 Max (90-100% FCM)
The VO2 Max zone represents the maximum effort. At this intensity, you can only pronounce a few words and the effort is unbearable beyond a few minutes. Reserved for experienced athletes.
Benefits :
- Maximizes aerobic capacity
- Improves running economy
- Develops maximum power
- Pushes mental limits
Recommended Duration :
Intervals of 30s to 2 minutes
Maximum 1-2 times per week
Expert Training Tips to Optimize Your Training
Progressive Warm-up
Always start with 5-10 minutes in Zone 1 (50-60%) to prepare your cardiovascular system.
80/20 Rule
80% of your training in Zones 1-3 (aerobic), 20% in Zones 4-5 (anaerobic) for optimal development.
Active Recovery
After an intense effort, gradually return to Zone 1-2 for 5-10 minutes.
Constant Hydration
Drink before, during, and after exercise. Dehydration increases heart rate.
Restorative Sleep
7-9 hours of sleep allows better recovery and a lower resting heart rate.
Gradual Progression
Increase intensity or duration by 10% maximum per week to avoid overtraining.
Frequently Asked Questions about Heart Rate Zones
The maximum heart rate is the maximum number of beats per minute your heart can reach during an intense physical effort. It is generally calculated with the formula: 220 - your age. However, this formula can vary by ±10-15 bpm depending on individuals.
Ready to Optimize Your Training?
Use our calculator to discover your personalized zones and transform your fitness
Medical Warning
This calculator provides estimates based on general formulas. Results may vary based on your physical condition, medications, and health status. Always consult a healthcare professional before starting a new exercise program, particularly if you have pre-existing medical conditions or experience unusual symptoms during exercise.